Monthly Archives: December 2014

5:30 a.m. and 6:15 a.m. classes are cancelled.   CrossFit FMS WOD: 1.)  Warmp-up 30 calories Airdyne runner’s hip 2×1:00 3 rds 6 alternating samsons 8 air squats 12 jumping jacks WOD:  3 RFT 30 calorie row 30 kbs 30 … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 300m row banded hip 2×1:00 2 rds 6 push ups 6  jump squats 20 singles WOD:  Back squat 3 @ 70%    4×3 @75% then: 10-8-6-4-2 power cleans    135/95 strict hspu 40 double … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 1:30 airdyne lacrosse ball shoulder smash 2×1:00 2 rds 6 pass throughs 6  ohs 12 jumping jacks WOD:  Press 5 @70 and 75% 3×3@80% then: 15-12-9-6-3 OHS 115/85 30 abmat sit-ups after each round … Continue reading →

11:30am and 12:30 WOD CrossFit FMS WOD: 1.)  Warmp-up Airdyne 1:00 banded hamstring 2×1:00 2 rds 6 good mornings 9 jump squats 12 jumping jacks WOD:  For time 600m run 9 deadlifts @275/185 400m run 12 deadlifts @225/165 200m 15 … Continue reading →

ONLY 2 CLASSES AT 11:30AM AND 12:30PM   CrossFit FMS WOD: 1.)  Warmp-up 300m row 2 rds 8 alternating samsons 8 air squats 8 bar kips 8 jumping jacks WOD:  12 Days of Christmas Thruster    135/95 HSPU Box jump … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up Airdyne 1:00 banded hamstring 2×1:00 2 rds 5 pass throughs 7 ohs 14 jumping jacks WOD:  deadlift 5×3 @70% then: 10-8-6-4-2 hang squat snatch  95/65 toes-to-bar EMOM 3 burpees      

  CrossFit FMS WOD: 1.)  Warmp-up 400m run runner’s hip 2×1:00 2 rds 6 pass throughs 6  thrusters 20 singles WOD:  Back squat 5×3 @ 70% then: 7 min AMRAP 200m run 30 double unders 11 thrusters   95/65   … Continue reading →

PARTNER WOD! CrossFit FMS WOD: 1.)  Warmp-up 300m run wall assisted hip 2×1:00 2 rds 6 alternating samsons 6 air squats 12 jumping jacks WOD:  PARTNER WOD 3 RFT: 500m Row each 40 Power Cleans, 135/95 40 Box Jump Overs, … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up Airdyne 1:00 banded hamstring 2×1:00 2 rds 5 jump squats 15m bear crawl 20 singles WOD:  deadlift 5x @70-75-80% 5RM then: 5 rds 6 strict hspu 9 ghd sit-ups 30 double unders     … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up Airdyne 1:00 runner’s hip 2×1:00 2 rds 6 alternating samsons 6 push ups 12 jumping jacks WOD:  “Rijn” 2 RFT 29 air squats 200m run 29 burpees 200m run 29 jumping lunges 200m run … Continue reading →