Thursday, October 30, 2014

Wednesday, October 29, 2014

Tuesday, October 28, 2014

Tuesday 10/28/14

Strength
Hang Cleans find 3 rep max

WOD
21-15-9
HS push-ups
Deadlift
Bar over burpees

Sunday, October 26, 2014

Saturday, October 25, 2014

Good luck to Kirstie and Megan!

Just wanted to send out a GOOD LUCK to Kirstie and Megan who have been training their butts off for the "Witch City" Throwdown tomorrow hosted by CrossFit Iron Spider.  The event consists of FOUR WODs for each the male and female teams.  

Things kick off at 8am and will run until 4pm.  If you're headed down to watch, the heats will be on a white board at the gym in the morning.  Sounds like it's going to be a great time!

GOOD LUCK, ladies!  


Thursday, October 23, 2014

Wednesday, October 22, 2014

Tuesday, October 21, 2014

Tuesday 10/21/14 WOD

Strength 
Strict press 5x3

WOD
20 min AMRAP
5 clean & jerks
10 T2B
15 double unders

Monday, October 20, 2014

Monday 10/20/14 WOD

Strength
Front squat 5x3

WOD
10 rounds:
7 chest to bar pull ups
7 front squats @ 135/95 lbs
7 handstand pushups

Sunday, October 19, 2014

Check out this Paleo Recipe Site!

I know that some of you have been taking part in the Paleo challenge.  I came across this great site that has recipes for every meal of the day, smoothies, snacks and even some amazing deserts (yes, you CAN still eat desert!).  

Whether you are following a Paleo lifestyle or just want to add a few new recipes to your weekly meal plan, take a peek at Paleo Grubs

Speaking of desserts, they have NINE pumpkin pie recipes.  Yes, NINE.  Test one out before Thanksgiving and you'll feel a whole lot less guilty come Black Friday!


Thursday, October 16, 2014

Thursday 10/16/14 WOD

Skills 
2k row

WOD
10 rounds
3 HS pushups
6 deadlifts
12 K2E
24 double unders

Wednesday, October 15, 2014

FC Photo Shoots

You may see our FC CrossFit in house photographer around over the next few weeks.  She will be taking photos for use on our blog and Facebook page.  

If you have any problem with your photo being used please just let us know.  

If you have yellow and black workout gear - wear it!  We hope you're as excited as we are to share what we do at the gym.

Wednesday 10/15/14

Skills 
HS pushups
Max box jump

WOD
5 rounds
400m run
20 box jumps
15 wall ball
10 pulls ups


Monday, October 13, 2014

Sunday, October 12, 2014

Columbus Day - NO 6am class

Just a reminder that there will be NO 6am class on Monday, October 13th - Columbus Day!  

We will still be open for 3:30-5:30pm Open Gym and 5:30pm and 6:30pm Crossfit classes.

Hope you're all having a great holiday weekend!

Thursday, October 9, 2014

Thursday 10/9/14 WOD

Strength
1 rm deadlift

WOD 
6 rounds
20 lunges
20 pull-ups
20 squats
20 sit-ups

Wednesday, October 8, 2014

Tuesday, October 7, 2014

Tuesday 10/7/14 WOD

Skill
DB snatch
Strength
Clean & jerk 

WOD
"Grace"
30 clean & jerks for time

Monday, October 6, 2014

Monday 10/6/14 WOD

Strength
Squat best 20 rep set

WOD
5 rounds
400m run
21 pull ups
14 box jumps

Thursday, October 2, 2014

Wednesday, October 1, 2014

The Paleo Challenge starts TODAY!

If you've been around the gym lately (and if you haven't, where are you?!) you've probably heard that the Paleo Challenge starts today!  Here's your chance to learn a whole lot about Paleo and how it can improve your body's function, while entering into a little "friendly" competition with your fellow FC gym-mates.  The Challenge will run now through Thursday, October 30th.  Please note this is a change from the original date found on the paperwork.  You can pick up your Paleo Challenge packet and food log from Mike at the Gym, or print it directly from the files below.  If you grabbed your food log before today, please print out/pick up a new one with the updated dates. 

Never done a Paleo challenge before?  Well, here is what you're in for...

The goal is to eat ONLY foods from that qualify as paleo-friendly for the entire 30 days. In its most simplified form, this includes lean (un-processed) meats, fruits, vegetables(non-starchy), nuts, seeds and most oils.

Each day you will be responsible for keeping a food log.  From that log and your daily activities you will be awarded or have taken away a number of points.  The person with the highest number of points at the end of the 30 days wins "a HUGE prize" from Mike!

If you have questions ask the trainers!  They are here to help.  

Because of the date change the first weekly log will be due tomorrow by the end of the 6:30pm class.  A cubby will be made available under the first aid box to leave the logs. 


Wednesday 10/1/14

Strength
Bench press 5x5

Teams of 2
Each partner completes the WOD for a combined time
21-15-9
Push press
Box jumps
KB swings