Monthly Archives: November 2012

CrossFit FMS WOD 18 minute AMRAP: 5 push-presses (135/95) 10 pull-ups 15 burpees ========================================== Extra Credit Gymnastics:  Death by rope climb Notes: Start a rolling clock. At the start of the first minute do 1 rope climb. At the start of … Continue reading →

For you have need of endurance, so that when you have done the will of God you may receive what is promised. -Hebrews 10:36 Nothing builds character like setting a goal, and then finishing what you have started.

CrossFit FMS WOD 18 minute AMRAP: 5 deadlifts (185/135) 10 push-ups 150 meter run ========================================== Extra Credit Gymnastics:  Death by ring dip Notes: Start a rolling clock. At the start of the first minute do 1 strict ring dip. At the … Continue reading →

  CrossFit FMS will be CLOSED for the Thanksgiving Holiday on the following days : Thursday November 22nd  through  Sunday November 25th.  We will resume normal classes and schedule on Monday November 26th. Have a wonderful holiday and remember to … Continue reading →

CrossFit FMS WOD “Fran” 21-15-9 rep RFT of: Thursters (95lbs/65lbs) Pull-Ups  

CrossFit FMS WOD 1.) Snatch: 3 x 1 Notes: After warming up thoroughly, these sets are intended to be performed at the following loads: 1st set: 90% of 1RM 2nd set: 100% of 1RM 3rd set: 5 lbs. above of 1RM.  Notes: … Continue reading →

  And let us not grow weary of doing good, for in due season we will reap, if we do not give up – Galatians 6:9 Just a reminder that if you are struggling with something in the box, not … Continue reading →