Monthly Archives: February 2013

This weekend Mark and I are going to San Antonio to attend the CrossFit Football trainer course. As a result, the Saturday class at 10:00 am on 3.2.13 is canceled! We look forward to coming back as better coaches ready … Continue reading →

CrossFit FMS WOD: 1) 15 Minutes to establish a 1RM Deadlift 2) 100 Pull-Ups for time. Notes: 10 minute cut-off for pull-ups. 

  For the Lord your God is he who goes with you to fight for you against your enemies, to give you the victory.’ – Deuteronomy 20:4 People always ask me if CrossFit is ‘for them‘. Most of the time … Continue reading →

CrossFit FMS WOD: 7 sets of: 2 snatch grip deadlifts + 1 vertical squat snatch + 2 overhead squats *Notes: These 10 sets are designed to start light and work up to the limits of your technique.   

5 rounds for time of: The following three movements must be completed unbroken: 7 Front Squats (95/65) 7 Push-Press (95/65) 7 Thrusters (95/65) Then: 30 unbroken double unders (90 unbroken singles) *Notes: 25 minute cut-off. A push jerk (jumping) for the … Continue reading →

CrossFit FMS WOD: Conditioining: 8 minute AMRAP 4 unbroken silent deadlifts (225/155) 16 push-ups *Notes: When doing silent deadlifts you essentially can’t make any noise. Because these are silent & unbroken, you can not rest in the bottom position, bounce the barbell, … Continue reading →

CrossFit FMS WOD: 4 RFT of: 400 meter run 8 hang power snatches (115/75) 12 toes-to-bars *Notes: 16 minute cutoff. 

CrossFit FMS WOD: 3 Rounds For Reps: Sumo Deadlifts (135/95) Burpees Jumping C2B Pull-Ups Shuttle Run (25ft: Down & Back = 1 point) Rest *Notes: In this workout you move from each of five stations after a minute. The clock does … Continue reading →

CrossFit FMS WOD: Benchmark Friday! “Elizabeth” 21-15-9 rep RFT of: Power Cleans (135/95) Kipping Ring Dips *Notes: If you are unable to do a full range of motion strict bar dip, you will not be using the rings for this WOD. Strict … Continue reading →

CrossFit FMS WOD: For quality: 1.) Front Squat: 3-3-3-3 2.) EMOTM for 10 minutes: 2 squat cleans (You choose the weight) 6 burpees *Notes:  None of these sets are designed to be maximal. Technique is the focus. You should not … Continue reading →