Monthly Archives: November 2012

  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 →

CrossFit FMS WOD “Blood Flow” 4 rounds for reps: 1 minute of box jumps (24”/20”) 1 minute of air squats 1 minute of double unders 1 minute of jumping C2B pull-ups Notes: 1 minute rest between rounds. C2B = chest to … Continue reading →

You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you. -Psalm 128:2 This picture I believe is a representation of the difference in what we do here at … Continue reading →

CrossFit FMS WOD 1.) Skill: 20 medball cleans (20/14) for quality. Notes: Medball clean demo. 2.) Squat Clean: 3 x 1 Notes: 3 sets of 1 at a moderate load.  3.) “Judo Punch” For time: 6 power cleans (155/115) 12 push-ups 6 power cleans (155/115) 24 push-ups 6 power … Continue reading →

To another he said, “Follow me.” But he said, “Lord, let me first go and bury my father.” And Jesus said to him, “Leave the dead to bury their own dead. But as for you, go and proclaim the kingdom … Continue reading →

CrossFit FMS WOD 1.) 3 x 10 Overhead Squats Notes: No racks. The barbell must be snatched from the ground. 2.) Snatch: 1-1 Notes: Focus on technique, not load. 2 sets of 1 at a moderate load.  3.) For Time: “Go-Stop-Go” Run 1000 meters … Continue reading →

CrossFit FMS Memorial Day WOD Don’t forget! There is only one class tomorrow at 5:30 PM. All other classes are canceled.  “Daniel” All for time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound … Continue reading →