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9.19.13 Jumping an Swinging
Pre-WOD General Mobility 3 rds 20 Walking Lunges 10 Press 30 sec Goblet Squat Hold WOD Strength: Bench Press 5-5-5-5-5 Conditioning: 8 min AMRAP 50 DUs 10 KBS 1.5/1 Pood -then no rest- 8 rounds for...
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9.30.13 Time for the Re-Test
Pre-WOD General Mobility shoulders and hips Being to BB warm up WOD “Performance Test” 3 attempts for 1RM Clean and Jerk - then 5 min - 20 min AMRAP 1 Pull Up 1 Push Up 1 Squat every round add one rep...
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10.22.13 Sleep. Train. Eat. Repeat.
Pre-WOD Mobility and Movement 3 rounds of 5 Pull Ups 10 Clapping Push Ups 200m run Practice Pistols WOD Strength: Members only Conditioning: Teams of 2 5 rounds for time 25 SDHP 95/65 lbs 20 Box Jumps...
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11.1.13 The Start of a New Month
Pre-WOD Mobility and Movement 3 rounds of 20 DUs 10 Toes to Bar 1 Rope Climb WOD Strength: Members Only Met-Con: 10 RFT: Deadlifts and Push-ups 15 Deadlifts, 135/95 lbs 15 Push-ups technique most be...
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11.6.13 Fortitude CrossFit
Pre-WOD Mobility and Movement 3 rounds of 200 meter run 5 Burpees 10 walking lunges Met-Con 4 Rounds For Time 30 Double Unders 25 Sit Ups 20 Push Ups Post-WOD 50 Good Mornings 50 Barbell Lunges Smash...
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11.22.13 The Hard Work Is Paying Off!
We had some awesome lifts yesterday! Nearly ran out of weight in the 7:30pm class! Too many Dead Lift PRs to Count! Awesome work guys! Pre-WOD Mobility and Movement Range of motion drill Strength:...
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11.28.13 Thanks for Giving
Have a blessed holiday! I’m sure everyone will be planning a healthy, paleo feast…. Well if you’re not make sure you stop by the gym early to get a jump start on burning off some turkey! Class at 8am...
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12.23.13 Christmas Week Schedule Update!
*Schedule Update* 12/23 Monday normal classes 12/24 Tuesdays CLASSES CANCELLED 12/25 Wednesday CLASSES CANCELLED 12/26 Thursday normal classes 12/27 Friday normal classes Pre-WOD Mobility and mobility...
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Jan. 7th Here she comes
WOD Strength: 15 minutes to establish a 1rm Snatch. Met-Con: “Cindy” 20 minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Air Squats
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Jan. 15th FGB Style
Workout: 3 rounds, 1 minute at each station of: Wall Ball Box Jumps Push ups Squats Pull ups 1 min rest after each round.
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