Monthly Archives: February 2016

  CrossFit FMS WOD:   1.)  Warm-up 25 calorie air dyne 2rds 25 jumping jacks 10 thrusters 10 bar kips WOD:  Power clean 3-3-3-3-3 then AMRAP 7 7 power cleans 75/55 7 thrusters 75/55 7 toes-to-bar        

  CrossFit FMS WOD:   Make sure you submit your 16.1 score 1.)  Warm-up 500m row 2rds 50 singles 10 shoulder presses  45/35 10 good mornings 10 jump squats WOD:  Push press 3-3-3-3-3 then 3RFT 15 deadlifts 225/155 30 wall … Continue reading →

  **Friday Night Lights kicks off tomorrow at 6:00 p.m. with 16.1 Come out and support your fellow athletes!  Tomorrow afternoon we will ONLY have open gym at 4:30pm.  Morning and lunch classes remain on schedule.     CrossFit FMS … Continue reading →

  **Thursday at 6:30pm we will draft teams for the intramural competition involving the CrossFit Open and all team captains need to be present.  There will not be a 6:30pm class due to the draft and the live streamed announcement of … Continue reading →

  **This Thursday at 6:30pm we will draft teams for the intramural competition involving the CrossFit Open and all team captains need to be present.  There will not be a 6:30pm class due to the draft and the live streamed announcement … Continue reading →

  CrossFit FMS WOD:   Here are the team captains for our CrossFit Open intramural competition : Laura Sorsby, Dorane Thornton, Greg Bick and Charlie Benson. We will draft teams on Thursday at 6:30 pm. 1.)  Warm-up 3rds 250m row … Continue reading →

CrossFit FMS WOD:   1.)  Warm-up 400m run 2 rds 30 jumping jacks 10 good mornings  45/35 10 thrusters 10 push ups WOD: 5RFT 7 thrusters 135/95 14 burpees 200m run **rest 2 minutes after each round**  

  The 2016 CrossFit Open starts in 7 days!  Please sign up if you haven’t done so.  We will draft for our teams next week. CrossFit FMS WOD: Warm up: 3 rds 200m run 10 good mornings 10 bar kips … Continue reading →

  CrossFit FMS WOD:   Retest WOD #3  in the performance and nutrition challenge. 1.)  Warm-up 500m row 3 rounds 25 jumping jacks 15 air squats 10 good mornings  45/35 5 shoulder presses WOD:   “CrossFit Total” Back squat, 1 … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 400m run 3 rounds 30 jumping jacks 10 pvc pass throughs 10 bar kips WOD:   Helen 3RFT 400m run 21 kbs  53/35 12 pull ups