Monthly Archives: September 2012

WOD 10.1.12

CrossFit FMS WOD: Conditioning: 50 meter overhead plate lunge (45/25) 100 double unders (500 singles) 50 ring dips ================================================================= Extra Credit: Week 1 of “CrossFitter’s 5/3/1”. Stength: Front Squat 1×5 @ 65% of 1RTM 1×5 @ 75% of 1RTM 1xAMRAP … Continue reading

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09.29.12 WOD

WE WILL HAVE OUR 10 AM SATURDAY WOD! 09/29/12, Saturday WOD IS HAPPENING. Yes. Come. To. The. Box. See you then! 

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09.28.12 Class Cancelations

Hate to do this, but the 8 AM class will be canceled due to rain and flooding. MISD is on a two hour delay and we will be doing the same. Stay tuned for updates on classes throughout the day. … Continue reading

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WOD 09.28.12

CrossFit FMS WOD: Conditioning 1: EMOTM for 8 Minutes 1 Power Clean + 4 Front Squats (You choose the weight) Conditioning 2: Alternating Tabata Double Unders Burpees ================================================================= Extra Credit: Testing Week Stength: 12 Minutes to establish a 1 RM … Continue reading

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Halloween WOD In Honor of Joshua Mitchell!

Joshua Mitchell was a friend of Joshua and Brandi McDonald who are members at CrossFit FMS. Sadly, Joshua gave his life in the line of duty. Please honor him by taking a moment to read his obituary here. ====================================================== We are … Continue reading

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WOD 09.27.12

CrossFit FMS WOD: “HSPU Nicole” 20 Minute AMRAP Run 400 Meters Single Effort HSPU Extra Credit: Testing Week Olympic Lifting: 12 Minutes to establish a 1 RM Squat Snatch Gymnastics: 3 Attempts at max Pistol Squats for each leg

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WOD 9.26.12

CrossFit FMS WOD: Conditioning: 18 Minute AMRAP 3 Deadlifts (135/95) 2 Hang Power Cleans (135/95) 1 Shoulder to Overhead (135/95) 1 Dead-hang pull-up 3 Deadlifts (135/95) 2 Hang Power Cleans (135/95) 1 Shoulder to Overhead (135/95) 2 Dead-hang pull-ups 3 Deadlifts … Continue reading

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