Monthly Archives: November 2013

WOD 11.25.13

CrossFit FMS WOD: Announcements:  1.) Both morning classes are CANCELED due to the potentially hazardous driving conditions. 2.) Thanksgiving Week Holiday Schedule: -Thursday, Nov 28th: Closed -Friday, Nov 29th: Closed -Saturday, Nov 30th: Closed Normal classes will resume Monday, December 2nd Warm-Up: 1.) … Continue reading

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Kendrick Farris – Bless The Gym Tour

On January 11th & 12th Kendrick Farris, two time Olympic athlete, will be coaching a two day weight lifting camp at CrossFit FMS!  We are officially a part of the Bless The Gym tour: Information:  Who: Kendrick Farris Kendrick is arguably … Continue reading

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WOD 11.20.13

CrossFit FMS WOD: Warm-Up: 1.) 3 minute AMRAP: 30 singles 8 up/down dogs WOD: 2 rounds for time: 90 double unders (270 singles) 30 burpees 30 box jumps (24”) —THEN— Row 600 meters *Notes: 18 minute cutoff.  After Party: Foam … Continue reading

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WOD 11.20.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 5 burpees 5 gorilla pumpers WOD: 1.) 17 minute AMRAP: 1 deadlift (185/115) 1 push-up 2 deadlifts (185/115) 2 push-ups etc. *Notes: Continue adding one rep with 3 DLs, 3 PUs, 4 DLs, … Continue reading

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WOD 11.19.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 5 front squats 5 bar kips 5 gorilla pumpers WOD: 1.) Strength: 10 minutes to work up to a heavy set of 4/8 Front Squat/Back Squat. Notes: You will do four front … Continue reading

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WOD 11.18.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 sampsons 8 OHS 2.) Low hang snatch progressions WOD: 1.) Strength: Low Hang Snatch (2″ from floor): 10 mins to work to a heavy single 2.) Conditioning: 3 rounds for reps of: 1:00 … Continue reading

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ONE CLASS ONLY! Veteran’s Day WOD!

Just like every federal holiday, we will have an irregular schedule for Veteran’s Day! ONLY ONE CLASS WILL BE OFFERED AT 6:00 PM! We will also offer open gym during our morning and lunch class times: 5:30 AM – 7:00 … Continue reading

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WOD 11.8.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 sampson stretches 8 bar kips 12 jumping jacks 2.) Kipping pull-up progressions WOD: “Cindy” 20 minute AMRAP: 5 pull-ups 10 push-ups 15 air squats After Party:  ENJOY THE WEEKEND!

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WOD 11.7.13

CrossFit FMS WOD:   Warm-Up: 1.) 4 minute AMRAP: 15 jumping jacks 3 burpees 2.) Movement set-up and review WOD: All for time: 500 meter run 25 box jumps (24”) 50 calorie row 25 push presses (115/75) 50 calorie airdyne After … Continue reading

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WOD 11.6.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 6 front squats 6 up/down dogs 25 singles on the jump rope 2.) 1:30 of double unders 3.) front squats: 3 moderate 3 WOD load WOD: 1.) 7 minute AMRAP: 10 front squats (135/95) … Continue reading

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