Wednesday, December 31, 2014

Wednesday 12/31/14

Make up WOD

We would like to wish everyone a safe and Happy New Year!  

2015 is the year to get SERIOUS!

Reminder that we will be CLOSED tomorrow, January 1st.

Tuesday, December 30, 2014

Tuesday 12/30/14 WOD

Warm-up
6 min AMRAP
8 kb swings
8 push ups
8 air squats

Strength
Cleans 6x2


WOD

Elizabeth
21-15-9
Cleans 
Ring dips

Monday, December 29, 2014

Monday 12/29/14 WOD


Barbell warm up
Strength OH squat 5x3

WOD
4 rounds
40 double unders
20 wall ball
10 pull ups





Our schedule this week will be as follows:
Monday - 6:00am, 5:30pm & 6:30pm 
Tuesday - 10:30am, 5:30pm & 6:30pm
Wednesday - 6:00am & 10:30am
Thursday - CLOSED (HAPPY NEW YEAR!)
Friday - Open Gym 3:30pm & 6:30pm 
Saturday - 10:00am

Wednesday, December 24, 2014

Wednesday 12/24/14 Xmas Eve WOD

We hope that you all have a safe and happy holiday!  We will see everyone at Open Gym Friday and the 10:30 Saturday!

Strength of Choice 
Make up WOD

Merry Christmas from the FC crew! 


Tuesday, December 23, 2014

Tuesday 12/23/14 WOD

Warm up all lifts

12 Days of Christmas WOD

1 clean (95/135)
2 hand stand push ups
3 front squats
4 sumo dead lift high pull
5 CTB pull ups
6 box jumps (20/24)
7 burpees
8 push ups
9 wall balls (14/20)
10 kettle bell swings
11 dead lifts (95/135)
12 thrusters 95/135

Monday, December 22, 2014

Thursday, December 18, 2014

Thursday 12/18/14

Warm up
3 rounds
10 ring rows
10 squats
10 burpees

Strength
Thrusters
 
WOD
3 rounds
10 thrusters
20 push ups
30 box jumps


Wednesday, December 17, 2014

Wednesday 12/17/14 WOD

Strength 
Power cleans

WOD
21-15-9
Burpees
KB swings

WOD2
40-30-20-10
Double unders 
Sit ups

Tuesday, December 16, 2014

Tuesday 12/16/14 WOD

Strength 
find 3RM bench

Skills
DB snatch

WOD
AMRAP in 12 minutes
8 toes to bar
10 dumb bell snatch @ 35/20 lbs
12 dumb bell walking lunges @ 35/20 lbs

Don't forget the squat training session this THURSDAY at 6:30pm!  You don't want to miss it!


Monday, December 15, 2014

Monday 12/15/14 WOD

Strength 
Squat 1RM

Skill 
1 legged squat

Mary
20 Min AMRAP
5 hs push-ups
10 1 legged squats
15 pull ups

Friday, December 12, 2014

Training Sessions...a little something new!

Hey everyone!  We have decided to launch Thursday night training sessions to help you reach your goals, get your form down and get STRONGER!  The sessions will start on Thursday the 18th at 6:30pm.  You can come in for the WOD at 5:30 and stay for the training or just come in for the training.  We will be off for the two holiday weeks and pick this back up in January.  

The first training session will be focused on squatting.

Also, we have noticed that there aren't a lot of members signed up for the blog emails.  This is a great feature that sends the WOD to your email bright and early at 5am.  Facebook will be making a number of changes starting January 1st.  If you want to be sure to get the WOD early in the day drop your email into the "Follow by Email" option on the lower right hand side of this page.  

Hope you all have a great weekend!  We will see you tomorrow morning for the Saturday WOD! 

Thursday, December 11, 2014

Thursday 12/11/14 WOD

Strength 
Bench 3x10

WOD
40-30-20-10 reps:
wall ball shots 20/14 lbs
double unders
kettle bell swings @ 1.5 pood

Wednesday, December 10, 2014

Wednesday 12/10/14 WOD

Skill
HS push ups, rope climb or choice

WOD 
8 min AMRAP
6 HS push ups
9 T@B

WOD 2
Team row 1800 meters for time

Tuesday, December 9, 2014

Tuesday 12/9/14 WOD



Strength 
OH press

WOD
EMOM for 3 minutes
5 rounds

5 deadlifts @275/185 lbs
5 burpees
1 min rest between rounds

Monday, December 8, 2014

Monday 12/8/14 WOD

Strength 
Front Squat 5x3

WOD
20 minute AMRAP
10 box jumps @ 24"
20 push ups
30 pull ups 

Friday, December 5, 2014

'Tis the Season to give the gift of CrossFit!

We will be offering BUY ONE GET ONE 50% OFF gift certificates for the holiday season.  Drop into the Gym for more details.  

Have a friend or family member who's been thinking of joining?  Now is the time to get them in here!  Get them kick started on their New Year's Resolution with a gift certificate for monthly memberships or personal training. Make 2015 the year they GET SERIOUS about fitness!




Thursday, December 4, 2014

Look who's THREE!

Join us this Friday from 4-5pm for Celia's 1st birthday party!

We will also be introducing Kid's Gym, that will run along Open Gym each Friday from 4-5pm.  Bring your little ones along to work off a little energy and get a work out in while they play with new friends.  

We love little FC Crossfitters!

Happy Birthday, Celia! 


Thursday 12/4/14

Skill 
HS pushups

WOD
21-15-9
HS push ups
Ring dips
Push ups

Wednesday, December 3, 2014

Wednesday 12/3/14 WOD


Strength
Skill of choice

WOD - Jackie
For time:
1000m row
50 thrusters @ 45/30 lbs
30 pull ups

WOD 2
3 rounds tabata
Plank 
V-ups
Bicycles
Hollow rock

Tuesday, December 2, 2014

Tuesday 12/2/14 WOD

Strength
Bench - find your 1 rm

Skill
Double Unders

WOD 
12 min AMRAP
5 burpees
7 wall ball
9 double unders