Monthly Archives: December 2015

1.1.16

  CrossFit FMS WOD:   Only 1 class at 12 noon today! 1.)  Warm-up 3 rds 10 calories airdyne 10 air squats 10 push ups 10 bar kips WOD: Teams of 2 AMRAP 20 6 squat cleans  135/95 9 hspu … Continue reading

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12.31.15

Here is the schedule for the remainder of the week: Thursday 5:15am – 8:30am(beginner’s)-12pm – 4:30pm – 5:30pm New Year’s Day- 12pm Saturday- 10am   CrossFit FMS WOD:   1.)  Warm-up 500m row 3 rds 25  jumping jacks 10 good … Continue reading

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12.30.15

Here is the schedule for the remainder of the week: Wednesday  5:15am – 8:30am(beginner’s)-12pm – 4:30pm – 5:30pm-6:30pm-7pm(beginner’s) Thursday 5:15am – 8:30am(beginner’s)-12pm – 4:30pm – 5:30pm New Year’s Day- 12pm Saturday- 10am   CrossFit FMS WOD:   1.)  Warm-up 3 … Continue reading

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12.29.15

Here is the schedule for the remainder of the week: Tuesday  12pm- 4:30pm- 5:30pm-6:30pm-7pm(beginner’s class) Wednesday  5:15am – 8:30am(beginner’s)-12pm – 4:30pm – 5:30pm-6:30pm-7pm(beginner’s) Thursday 5:15am – 8:30am(beginner’s)-12pm – 4:30pm – 5:30pm New Year’s Day- 12pm Saturday- 10am   CrossFit FMS … Continue reading

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12.28.15

Due to dangerous road conditions we will remain closed the remainder of the day. We will resume our normal schedule tomorrow, Tuesday 12/29 at 12pm. I will post the schedule for the rest of the week later today. Although the … Continue reading

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12.28.15

  CrossFit FMS WOD:     CANCELLED- ALL MORNING CLASSES 5:15, 6:15 AND 8:30AM    

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12.24.15

ONLY 2 CLASSES AT 10:00AM AND 11:00AM Christmas Day-closed Saturday-10am WOD (no yoga)   CrossFit FMS WOD: 1.)  Warmp-up 600m run 2 rds 10 good mornings  45/35 10 thrusters 10 bar kips 10 push ups WOD:  12 Days of Christmas … Continue reading

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12.23.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 25 jumping jacks 10 squat jumps 10 lunges 15 calories airdyne WOD: back squat 5RM then 1×5 at 80% of 5RM then AMRAP 8 10 box jump overs  24/20 30 abmat … Continue reading

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12.22.15

  CrossFit FMS WOD:   1.)  Warm-up 3rds 250m row 10 good mornings 45/35 8 push ups 6 inch worms WOD:  Power Cleans 3reps @60-65-70% then  EMOM 6 start @75% and climbing rest 10 minutes then: Diane 21-15-9 deadlifts 225/155 … Continue reading

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12.21.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 50 singles 10 pvc pass throughs 10 ohs 200m run WOD:   5 rounds 12 hang power snatch  95/65 40 double unders 400m sprint rest 3 minutes after each round  

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