SugarWOD

As you may have noticed we do not post our work-outs on our website anymore. We are now using SugarWOD to track all of our athletes and their progress. Now, when you become a member you have access to the workouts, ability to see progress, quick access to your percentanges for lifts, FIST BUMP everyone... Continue Reading →

FSCF WOD FEB 16

STRENGTH Bench Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 3 reps MET-CON 5-4-3-2-1 reps for time of •15-ft. rope climbs •Clean and jerks Increase weight on the clean and jerk each round. Men: 145-165-185-205-225 lb. Women: 115-125-135-145-155 lb. TARGET 8-12... Continue Reading →

FSCF WOD FEB 15

WARM-UP 200 METER RUN 2 ROUNDS 15 BANDED FACE PULLS 10 HOLLOW HOLDS 5 PUSH-UPS STRENGTH DB STRICT PRESS SINGLE ARM 3X10 10 REPS EACH ARM MET-CON 0-5 MIN 200 METER RUN 20 PULL-UPS AMRAP DB HANG CLLEAN AND PRESS IN EACH HAND 60/45 REST 3 MIN 8-15 400 METER RUN 40 TOES TO BAR... Continue Reading →

FSCF WOD FEB 14

WARRIOR WEDNESDAY Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself... Continue Reading →

FSCF WOD FEB 12

STRENGTH 5 ROUNDS EVERY 90 SEC 2 DEADLIFTS 275/205 3 BOX JUMPS 30/24   MET-CON 7 MIN AMRFAP 7 FRONT SQUATS 135/95 7 BURPEE OVER THE BAR REST 1 MIN 6 MIN AMRAP 6 FRONT SQUATS 145/105 6 BURPEES REST 1 MIN 5 MIN AMRAP 5 FRONT SQAUTS 155/115 5 BURPEES

FSCF WOD FEB 8

WARM-UP 20 PASS THROUGHS 20 EXTERNAL ROTATIONS 20 BANDED PULL APARTS OVERHEAD SKILL SNATCH GRIP EMPTY BARBELL 5 REPS EACH MID SHIN TO MID THIGH MID SHIN TO SHRUG MUSCLE SNATCH HANG POWER SNATCH FULL SNATCH MET-CON RX 10 ROUNDS 9 SNATCH 95/65 35 DOUBLE UNDERS INTERMEDIATE 10 ROUNDS 9 SNATCH 35 SINGLE UNDER

FSCF WOD FEB 7

WARM-UP 3 ROUNDS 10 PASS THROUGH 10 RAINBOWS EACH SIDE 10 PUSH-UPS TABATA SUPER MAN HOLD HOLLOW HOLD AEROBIC CAPACITY BUILDER 10 MIN ROW FOR MAX DISTANCE IN METERS 2 ROUNDS 50 SEC WORK-10 SEC REST 40 SEC WORK-20 SEC REST 30 SEC WORK-30 SEC REST 20 SEC WORK-40 SEC REST 10 SEC WORK-50 SEC... Continue Reading →

FSCF WOD FEB 6

WARM-UP 10 EACH 3 POSITION LUNGE -SAMSON STRETCH -FOREARM TO INSTEP -ROTATE TORSO OUTSIDE ARM TO CEILING 30 BANDED PULL PARTS SKI-ERG 100 M ROW 100 M AUX MUSCLE-UP/PULL UP PROGRESSION MET-CON 16 MIN AMRAP 2 ROUNDS 8 DB CLEANS 50 FT DB LUNGE 16 TOES TO BAR 2 ROUNDS 8 DB CLEANS 50 FT... Continue Reading →

FSCF WOD FEB 5

WAMR-UP SKI-ERG - 100M AIR BIKE - 3 CAL ROW - 100M 20 BANDED UP RIGHT ROWS 5 EMPTY BARBELL SQAUT CLEANS 5 EMPTY BARBELL FRONT SQUATS STRENGTH POWER CLEAN-FRONTSQAUT 1-5 2-4 3-3 4-2 5-1 EVERY 2 MIN WEIGHT AT 75% OF MAX CLEAN OR TO MAINTAIN TECHNIQUE MET-CON RX 21-15-9 WALL BALL 20/14 18-12-6... Continue Reading →

FSCF WOD FEB 2

WARM-UP 2 ROUNDS 10 EACH ARM EXTERNAL ROTATION 10 EACH AMR INTERNAL ROTATION 10 EMPTY BAR BELL CLEAN AND JERKS STRENGTH/AUX. 5 SETS POWER CLEAN + SQAUT CLEAN MET-CON GRACE WITH TWIST RX FOR TIME 30 CLEAN AND JERKS 135/95 EMOM DO 3 PULL UPS INTERMEDIATE FOR TIME 30 CLEAN AND JERKS EMOM DO 1-2... Continue Reading →

FSCF WOD FEB 1

WARM-UP 3 ROUNDS 30 BANDED PULL APARTS 10 BANDED EXTERNAL ROTATIONS 10 BANDED UP RIGHT ROWS MET-CON/ACTIVE RECOVERY DAY 15 MIN EMOM MIN 1 - 20-40 DOUBLE UNDERS/ATTEMPT DOUBLE UNDERS MIN 2 - 14 KB FRONT RACK LUNGE WITH TWO KBS MIN 3 - 10-15 CAL ROW/SKI-ERG/ASSAULT BIKE REST 5 MIN 10 MIN AMRAP 50... Continue Reading →

FSCF WOD JAN 31

WARRIOR WEDNESDAY   Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancée Sarah Saunders, his parents Clay and Jean Thomas, and... Continue Reading →

FSCF WOD JAN 30

WARM-UP 200M RUN 2 ROUNDS 20 PVC PASS THROUGHS 10 EA KNEELING DB PRESS OVERHEAD 10 GOBLET SQUAT PRESS IN THE BOTTOM AUX. TABATA HOLLOW BODY BOLD SUPERMAN HOLD DB BENCH PRESS 5X8 MET-CON 20 MIN AMRAP 200M RUN 10 HAND RELEASE PUSH UPS 10 SIT UPS INCREASE EVERY ROUND BY 10 REPS

FSCF WOD JAN 29

WARM-UP 2 ROUNDS 20 BANDED PULL APARTS OVER HEAD 20 SEC SQUAT HOLD WITH 10LB PLATE 15 PVC SNATCH PRESS STRENGTH OVER HEAD SQUAT 7 X 3 MET-CON 12 MIN AMRAP RX 50 HANG SNATCHES 95/65 150 AIR SQUATS CHEST TO BAR PULL UPS BEGINNER 30 HANG SNATCHES 100 AIR SQUATS PULL UP/INVERTED ROW/RING ROWS... Continue Reading →

FSCF WOD JAN 25

WARM-UP 2 ROUNDS 5 INCH WORMS WITH A PUSH UP 10 GOBLET SQUAT 10 PRESS OVER HEAD WITH KB USED FOR GOBLET SQUAT GO OVER MED BALL CLEAN FOR TIME 0-10 MIN 15 CAL ROW 20 WALL BALLS 20/14 15 CAL ROW 20 PUSH UPS 10-20 MIN 15 CAL ROW 20 WALL BALLS 15 CALL... Continue Reading →

FSCF WOD JAN 23

WARM-UP 3 ROUNDS 10 BANDED REVERSE FLY 10 BANDED CROSSOVER VICTORY 10 BANDED CROSSOVER 90 DEGREE BANDED WALKS 15 FEET FORWARD AND 15 FEET BACKWARDS AUX. HAND STAND PROGRESSION 4 ROUNDS OPTION 1) 3 HSPU WITH 30 SEC HOLD 2) 1 WALL WALK WITH 30 SEC HOLD 3) 30 SEC HAND STAND HOLD ON BOX... Continue Reading →

FSCF WOD JAN 22

WARM-UP 3 ROUNDS 10 BANDED UP RIGHT ROW EACH ARM 10 BANDED EXTERNAL ROTATIONS EACH ARM 10 BANDED INTERNAL ROTATIONS EACH ARM 15 BANDED PULL APARTS 10 KB PRESS OVERHEAD EACH ARM 10 AIR SQUATS STRENGTH 9X2 BACK SQUAT INCREASING IN WEIGHT MET-CON IN HONOR OF THE CROSSFIT OPEN 18.0 21-15-9 DB SNATCH BURPEES OVER... Continue Reading →

FSCF WOD JAN 19

WAMR-UP 3 ROUNDS 15 BANDED PULL APARTS 5 PUSH UPS 10 KNEELING DB PRESS EA ARM (MED FEEL RANGE OF MOTION) LUNGE LENGTH OF GYM ACCESSORY WORK 4 ROUNDS RX - 30 SEC L-HANG FROM PULL UP BAR BEGINNER - 30 SEC LEG LIFT HOLD REST 30 SEC IN BETWEEN ROUNDS FOR TIME RX 60... Continue Reading →

FSCF WOD JAN18

WARM-UP 2 ROUNDS 10 EA ARM EXTERNAL ROTATIONS BEAR CRAWL LENGTH OF GYM WALKING LUNGES LENGTH OF GYM BUNNY HOPS LENGTH OF GYM STRENGTH 10 MIN TO FIND WORKING WEIGHT AND WORK ON MOVEMENT PATTERN 5 MIN AMRAP BODY WEIGHT BENCH PRESS MET-CON 20 MIN EMOM MIN 1 - 50 DOUBLE UNDERS/75 SINGLES MIN 2... Continue Reading →

WOD FSCF JAN 17

WARM-UP 3 ROUNDS 10 PASS THROUGHS (MOVE IN CLOSER TO FIND STICKING POINT AND TO MOVE PASS RANGE OF MOTION) 10 EA ARM BANDED EXTERNAL ROTATION 10 EACH ARM BANDED UP RIGHT ROW 50 FLOOR PRESS WITH KB MET-CON ROW 800 METERS 20 BURPEES 3 ROPE CLIMBS ROW 600 METERS 15 BURPEES 3 ROPE CLIMBS... Continue Reading →

FSCF WOD JAN 16

WARM-UP BANDED PULL THROUGHS HOLLOWS PASS THE BALL TO A PARTNER MET-CON FOR TIME 50-40-30-20-10 WALL BALLS 10-20-30-40-50 AB MAT SIT-UPS

FSCF WOD JAN 15

WARM-UP BURGENER WARM-UP UPRIGHT ROWS SQUAT MOBILITY STRENGTH FRONT SQAUT 3X5 MET-CON FOR TIME 7 ROUNDS 7 PULL-UPS 6 DEADLIFTS 135/95 5 HANG CLEANS 4 FRONT SQAUTS 3 SHOULDER TO OVER HEAD KICKER! TRY TO NEVER LET GO OF THE BAR ONCE YOU PICK IT UP.

FSCF WOD JAN 12

WARM-UP DYNAMIC STRETCHING EMPTY BARBELL WORK GOING OVER THE THRUSTER AND BAR PATH. FOR TIME 100 DOUBLE UNDERS 21 DB THRUSTER 50/35 RUN 200 METERS 18 DB THRUSTER RUN 200 METERS 15 DB THRUSTERS RUN 200 METERS 100 DOUBLE UNDERS

FSCF WOD JAN 11

WARM-UP 4 ROUNDS 10 EACH SINGLE ARM dB HIGH PULLS 10 EACH SINGLE ARM dB PRESS 10 EACH LEG SAMNSON LUNGE HANG FROM RIG/PULL UP BAR FOR 30 SEC ACTIVE RECOVERY DAY 30 MIN CLOCK ROW at 60-70 % (ABOVE CONVERSTATION PACE) EVERY 5 MINUTES 5 PUSH-UPS 5 RING ROWS

FSCF WOD JAN 10

Warm-up 20 reverse fly 20 pull downs with resistance band 2 rounds :30 sec on the assault bike rest :30 sec :30 sec on the rower rest :30 sec :30 sec on the Ski ERG rest :30 sec FOR TIME 21-15-9 Front squat with kb in each hand 45/30 Ring Dips/bench or box dips GHD... Continue Reading →

FSCF WOD JAN 9

GYMNASTICS AUX 5 ROUNDS WORK :30 SEC GHD HOLD/HOLLOW HOLD REST :30 SEC WORK :30 SEC HAND STAND HOLD/WALL WALKS REST :30 SEC 5 ROUNDS 7 PULL UPS 9 BURPEE STEP UP BOX JUMPS 12 KB SWINGS 53/35 50 DOUBLE UNDERS

FSCF WOD JAN 8

Warm-up 300 m row 4 rounds 8 each arm half kneeling press with KB 5 hollow holds 5 super mans 8 light goblet air squats Strength 5 min AMRAP Back Squat at body weight(BW) rest 7 minutes Met-Con 20 min EMOM min 1 - 7 push press 135/95 & 15 wall balls 20/14 min 2... Continue Reading →

Friday, December 29, 2017

20 min choose A) or B) A) Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left B) Bench Press 6 x 10 Ascending . Complete as many reps as possible in 7 minutes of: Thrusters (65/95)* . *Every time you drop the barbell, perform 5/7 Pull-ups

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