Friday, September 29, 2017

For time:  100m swim/400m run 30 Pushups 100m swim/400m run 30 Squats 100m swim/400m run 20 Pushups 100m swim/400m run 20 Squats 100m swim/400m run 10 Pushups 100m swim/400m run 10 Squats 100m swim/400m run

Wednesday, September 27, 2017

"Fight Gone Bad" 3 Rounds, For Total Reps 1 min ea station . Wall Balls (14/20) SDLHP (55/75) Box Jumps (20/24) Push Press (55/75) Row Rest .  The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for... Continue Reading →

Tuesday, September 26, 2017

Strict Press 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 .  5 Rounds: 200m Run 30 Dubs  9 Hang Pwr Cleans (95/135) -Sc options: -row, ski, 10/13 Cal bike -60 singles/15 attempts -Less weight

Friday, September 22, 2017

20 min any skill practice OR Bench Press 50% x 10 of last weeks 1RM 60% x 10 70% x 5 80% x 3 90% x 2 .  15 min amrap 10 push-ups  10 goblet squats (35/55) 10 KB Hi-Pulls (NOT SDLHP) 100m swim/400m run     

Thursday, September 21, 2017

****For all of your maxes from last week we want you to take 90% of that number and that's what you will base all of your % strength work off of**** Deadlift 50%x10 60%x10 70%x3 80%x3 *90%x3+=as many as possible at 90% 80%x3 70% x 3 . 4 RFT  200m MedBall Run (14/20) 25 Burpees

Tuesday, Sept 19, 2017

****For all of your maxes from last week we want you to take 90% of that number and that's what you will base all of your % strength work off of****Press 50%x10 60%x10 70%x3 80%x3  *90%x3+     *3+=as many as possible at 90% 80%x3 70%x3 3+=as many as possible at 90% . 7 RFT... Continue Reading →

Monday, September 18, 2017

****For all of your maxes from last week we want you to take 90% of that number and that's what you will base all of your % strength work off of**** Back Squat  50%x10 60%x10 70%x3 80%x3 *90%x3+ (3+=as many as possible at 90%) 80%x3 70%x3 . 8 RFT  8 Alt DB Snatch (35/50) 8... Continue Reading →

New check-in policy- Please Read

We met with club management and came to a compromise that we think will work for everyone:  1) The side gate will be open for class runs (during scheduled class times only). It will remain closed otherwise.  2) All members will check in at one of the front entrances (front desk or Youth Activity desk).... Continue Reading →

Friday, Sept 15, 2017

Bench Press  20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100+ .  15min amrap  200m run/50m swim    1 push-up & 1 Air squat * add a push up & 1 Air squat ea Rd

Oly 9/13/17

1)Pwr Sn 4×2 work up to 85% 2) Pause in dip- Jerk 4×2/ work up to hvy dbl *2 sec pause at bottom of dip 3)FS  3×10/75%

Tuesday, September 12, 2017

Strict Press 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100%+ .  1000m row for time . 3 RFT  200m run 15 Hang Pwr Cleans (75/115) 12 Back Rack Reverse Lunges (75/115) **Sc Wtd lunges w/2 KB

FSCF 45 Day Challenge 

Our FSCF challenge starts Monday Sept 11!! Only $30 for 6+ week challenge. We'll be testing strength & conditioning improvements as well as body fat loss!!! Nutrition guidance and best of all accountability to help you stay on track!! Register at the front desk. #FSCF45 Questions??  Contact Jeannie 

Monday, September 4, 2017

For time In Teams of 2:  "Partner DT" In Teams of 2, 20 minute AMRAP: 12 Deadlifts  9 Hang Power Cleans 6 Jerks **(w = 65/85/Rx105 m = 95/125/Rx155)** Immediately begin:  "Partner Annie" 50-40-30-20-10 Dubs  AbMat Situps *Score is total time for both wods.  For DT: each partner must complete a full rd before next... Continue Reading →

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