Wednesday, November 27, 2013

Wednesday 11/27/13, Thursday 11/28/13 and Friday 11/29/13

Come on down for a 5:00 or 6:00pm class Wednesday night. No 7:00pm class.

No classes on Thursday - Happy Thanksgiving, everyone!

We're back on Friday for a 5:00pm WOD - see you then!

Tuesday, November 26, 2013

Wednesday, November 20, 2013

Thursday 11/21/13 WOD

30 Snatches for time

30 Clean and Jerks for time

Wednesday 11/20/13 WOD

Heaviest Triple Squat

Skill: Pistol

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Tuesday, November 19, 2013

Tuesday 11/19/13 WOD

Heaviest Triple Deadlift

Skill: Handstand Push-up

21-15-9 reps, for time:
Handstand push ups

Monday, November 18, 2013

Monday 11/18/13 WOD

Heaviest Triple Thruster

Skill: Pull-up

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster

Friday, November 15, 2013

FREE FC CrossFit Class for New Members!

Are you ready to GET SERIOUS about fitness?

Use this coupon for a FREE FC CrossFit class at Fitness Crossing! Ask a member to get you one or print the one below. Then, check the website for the day and time of the free class!

One FC CrossFit Class FREE

Friday 11/15/13

Come in at 5pm tonight and make up any WOD you missed this week or work on a strength or skill.

Thursday, November 14, 2013

Wednesday, November 13, 2013

Tuesday, November 12, 2013

Monday, November 11, 2013

Monday 11/11/13 WOD

Thank you to our veterans.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". It's now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, November 7, 2013

Tuesday, November 5, 2013

Wednesday 11/6/13 WOD

Warm up

Skill: Jerk technique and kipping the HS Push up/ handstand practice

12 min AMRAP
8 Box Jumps
8 DB Bent Rows
8 Push Ups

Tuesday 11/5/13 WOD

Superman Total

Squat press, dead snatch, clean & jerk for 1 rep max total.

Sunday, November 3, 2013

Monday 11/4/13 WOD

Intro chipper for Monday 

20 DB lunges
20 pull-ups 
50 box jumps 
20 double unders
25 ring dips 
20 k2e 
30 Kbps swings 
30 sit-ups 
20 DB squat cleans 

Friday, November 1, 2013

Friday 11/1/13

Come in at 5pm to make up any WOD you missed this week or to work on a strength or skill.