WOD

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 →

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