No classes this afternoon and tomorrow, have a safe and Happy New Year!!

4 RFT 10 Deadlift (155/225) 10 Alternating pistols 10 T2B 800m run . Fitness Option: 4 RFT  10 RDL (75/115) 10 Alt Lateral Lunge 10 Ring Rows 800m run   

50-40-30-20-10 WallBalls (14/20) KBS (35/55) AbMat Sit-ups (straight or butterfly)     FSCF Goodwill/Thriftstore Christmas Party 2015    Oly 7pm 1) 1Sn pull+2Snatch 5x1/work up to 75-80% for last two sets 2) Ppress+PushJerk 5x1/work up to 70-75% of CnJ 3) Fr Rack lunges  4x3ea leg/ AHAP unbroken

E2mom 16 Every 2 minutes, for 16 minutes ( 8 sets):. Hang Clean + Clean @ 60-85% *Start @60% increasing over the 8 sets as long as form is sound, try to improve 5# over last week .  4 RFT 10 Burpees 200m run  10 HSPU  10 Hang Pwr Clean (75/115)   

Back Squat (20 min) 3 X 5 @ 77% 2 X 2 @ 82% Then 1 X 10 @50% . "Mia" 3 RFT  12 Pull-ups  28 Box Jumps (20/24) 62 Dubs/31 attempts  -------------------- Oly 7pm 1) Sn+Sn bal 6x2/65,70,75,80,85,80 2) low Hng Cln 3x2/75 3) Jrk from Split 4x2/work up to fast/heavy dbl 4) 100m... Continue Reading →

Join us at 8:00am or 9:00am for our 12 Days of Christmas WOD!! 5:00am and afternoon classes are cancelled.    

5 RFT  22 KBS (35/55) 22 Alt Lunges  200m Row (9/12 cal AB) 22 Burpees 22 WallBalls (14/20)  -------------------- Oly 7pm 1) Cln triples 2/75, 2/80, 2/85 2) Rack Jerk 5x2/70,75,80,85,80 3) OHS 5x4/75% of Sn 100m lunges  

Every 2 minutes, for 16 minutes ( 8 sets):. Hang Clean + Clean @ 60-85% *Start @60% increasing over the 8 sets as long as form is sound  . 10 min AMRAP 30 Dubs/15 attempts 10 Burpee Box Jumps (20/24) 5 Power Cleans (105/155)   

Back Squat (20 min) 3 X 5 @ 75% 2 X 4 @ 80% Then 1 X 10 @50% .  18-15-12-9-6-3 Front Squats (75/115) HSPU (Sc -DB PP)  V ups   Oly 7pm 1) Sn triples 2/70, 2/75, 2/80% 2) Sn DL+Shrug 4x4/100+% of Sn 3)In the hole FS 4x2/work up to 80-90% of Cln 

16-14-12-10-8 Power Snatch (65/95) OHS  AbMat Sit-Ups 200m Run ——————————————– Oly (6pm) 1) Snatch 3x2/75,80,85 2x1/90 2) Cln 3x2/75,80,85 2x1/90 3) OHS 5x2/65,70,75,80,80% of Sn   

Deadlift 3 X 3 *Use your 5RM from last week and perform 3 sets of 3 reps . 20-16-12-8-4 Alt Walking Lunges Pull-ups  50m sled pull (90/135)   

6 RFT 40 Dubs/20 attempts 20 Burpees 10 HSPU  200m row   ---------------------------- Oly 7pm BB warmup 1) 2HngCln+1Cln 3x2/66,75,80% 2)BN Jerk 3x2/70,80,85 3x1/90 3)FS 5x3+5#  

For Time & Load:. Complete Ascending Ladder 8 Rds: 8 Cleans (full or Pwr) / 15 Wall Balls (14/20) . Clean Loads: 1) 55/75 2) 65/95 3) 75/115 4) 85/125 5) 95/135 6) 105/155 7) 115/185 8) 125/205 . *Take your time loading weights properly. Do not continue to add 10# plates, take the time... Continue Reading →

Back Squat 5 X 5 @ 75% Then 1 X 10 @50% .  4 RFT: 30 KBS (35/55) 20 Box jumps (20/24) 10 T2B 200m run/row        ----------------------------------- Oly 7pm BB warmup  1) 3pos Sn *Top down 2/70, 2/75, 2x1/80% 2) Sn Ppress  4x4/AHAP  3) BS  5x3+5# then 2x5/-10%

5 RFT  50m Broad Jump 20 GHD (Sc -  V ups) 50m Farmer's Carry (35/55), (Adv 55/70) 12 Alt Pistols (Sc - pistol to box) 400m Run ------------------------------ Oly 6pm 1) Snatch 5x1/75,80,85,90,90 2) Cln 5x1/75,80,85,90,95 3) OHS 5x2/65,70,75,80,75% of Sn     

Deadlift 20 min to find 5RM -work in sets of 2-3, your 5RM should be ~85% of your 1RM .  4 RFT  10 S2O (75/115) 50 Dubs 10 Front Squats 75/115 5 Wall Walks   

For time: 400m Run 25 Burpees 25 AbMat Sit-ups  400m Run 20 Burpees 20 AbMat Sit-ups  400m Run 15 Burpees 15 AbMat Sit-ups  400m Run 10 Burpees 10 AbMat Sit-ups  400m Run 5 Burpees 5 AbMat Sit-ups   Oly 7pm  1) 2HngCln+1Cln 3x2/60,70,75% 2)BN Jerk 4x2/70,80,90,95% 3)FS 5x3+5# 4) RDL+shrug  4x3/85% of Cln  

Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 60-70% . Followed by… . Every 2 minutes, for 14 minutes (8 sets): Clean *Sets 1-5 = 2 reps @ 70-80% *Sets 6-7 = 1 rep @ 80-85% . 3 RFT 30 Wall Balls (14/20) 30 KB Swings (35/55)         

Back Squat  5 X 4 @ 75% . 3RFT 50m Walking lunge steps 10 C2B pull-ups 15 Box jumps (20/24) 15 Hip ext (Sc Superman/Arch) 400m run ---------------------------------- Oly 7pm 1) PSn+HSn+SnB+Sn 1/65, 1/70, 1/80% 2) Sn Ppress  4x4/AHAP  3) LIFTERS: BS 5x3/85% Crossfitters: RDL 5x3/80% of Cln  

6 RFT 12 Alt DB Power Snatch (35/55) 12 HR Push-ups 12 Box Jumps (20/24) 200m Run ---------------------------------- Reminder: Our Christmas party is this Saturday at 7:00pm.    Oly 6 pm BB warmup 1) Pwr Sn+Hng Sn 5x1/60,65,70,75,70 2) BN jerk 6x2/work up to Heavy dbl 3) FS 5x3/75-85%  

Back Squat  5 X 5@70% .  For time: 42 wall balls (14/20) 800m run 30 wall balls 400m run 18 wall balls 200m run        FSCF Christmas parties 2013 & 2014. Don't miss the fun this year!!

8 RFT 8 Deadlifts (155/225) 8 C2B 8 GHD  200m run . Finisher: 3 rds not for time 10 sprinter crunches 20 straddle leg raises 10 Paralette shoot thrus ————————————— Oly (7pm) BB warmup 1)ClnJerks 4x3/60,65,70,75% 2)Split Jerks *2 sec pause in dip 3x2/60,65,70% 3x1/75% 3)OHS *2 sec pause in bottom 5x2/60,65,70,70  

Behind Neck Jerk 4 X 1 (4 sets of 1) Then: Push Press  5 X 3 @70% .  For time: Buy In: 50 Alt Lunges 3 Rds of: 30 Dubs/ x2 or 15 attempts 15 KBS (35/55) Adv(55/70) 30 Straight Leg AbMat Sit-ups Cash Out:  50 Alt Lunges