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Tuesday, October 6, 2015

Tuesday 10/6/15 WOD

Power Snatch

5 rounds
400m run
5 power snatch
10 t2b


Monday, October 5, 2015

Monday 10/5/15 WOD


Double unders
HS push-ups

10 rounds for time
3 handstand push-ups
6 deadlifts @ 225/155lbs
12 pull-ups
24 double unders

Thursday, September 24, 2015

Thursday 9/24/15......and the FC Fall Party!

Classes today at 10:30am, 5:30 and 6:30pm.  

Floor Press

Weighted dips


6 rounds

5 cleans
10 T2B
20 double unders

....join us this Saturday at 6pm for the FC Fall Party!  Bring a dish, BYOB.  Come hang out in the new space!  See you all there. 

Monday, September 21, 2015

Monday 9/21/15 and the Hero WOD for the Week "Glen55"

This week's Hero WOD, "Glen 55" is named in honor of member Glen Chapman.

Glen is the hardest working member that we have in the master's division.  He's one of the friendliest guys you will ever meet.  He's an avid skier, cyclist and motorcycle enthusiast.

Glen ALWAYS brings a positive attitude to the gym.  He's a stand out athlete.  If he walks into the gym the positive energy is felt by all and you know you're in for a great work out.  

Thank you for being a member of the FC family, Glen!  We appreciate you!

"Glen 55" 

10 min dynamic warm-up
Strength 15 min
Dumbbell 5x5

Gymnastics 15 min (5 on each)
Handstand holds/walks
L seat
Muscle up or ring dip

20 min
10 pull ups
20 push ups
400m rum

Thursday, September 10, 2015

Thursday 9/10/15 "Bear Complex"

"Bear Complex"
1 deadlift
1 clean
1 front squat
1 bench press (back rack)
1 back squat
1 back jerk 
= 1 rep 

Repeat x 7
7 rounds
49 reps total

Coaching cues:

Get through all seven reps in each round without letting go of the bar.  You can rest in the back rack position to save your grip.  If the motion feels good let it flow, clean front squat thruster.  If it starts to feel heavy break into pieces.  (Careful with the shoulders bringing the bar behind the neck)