Monthly Archives: March 2016

    CrossFit FMS WOD: 1.)  Warm-up 500m row 3rds 8 btn presses 45/35 8 ohs 4 broad jumps WOD:  4RFT 20 overhead squats 115/85 20 box jumps 30/24        

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25 jumping jacks 10 good mornings 6 up/down dogs WOD:  Deadlift 5rm then 3RFT 500m row 20 ghd sit-ups        

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25 singles 10 jump squats WOD:  Push press 8rm then 2×8 @80% then 3RFT 50 double unders 25 Russian Kbs 53/35 15 medball cleans 20/14        

    CrossFit FMS WOD: 1.)  Warm-up 3rds 100m run 10 good mornings 8 push ups 4 inch worms WOD:  Back squat 10rm then 2×10 @80% then 3RFT 12 hspu 6 deadlifts 275/185 400m run        

    CrossFit FMS WOD: 1.)  Warm-up 3rds 10 calories airdyne 25 jumping jacks 10 good mornings 45/35 10 push ups WOD:  Strict pull ups 5 X @ 7-12 reps per set then 21-15-9 calories- airdyne hang power cleans  135/95 … Continue reading →

  **Friday’s schedule: 8:30am beginner’s class 12:00pm- All athletes CrossFit Games Open 16.5   CrossFit FMS WOD:   1.)  Warm-up 3 rounds 200m row 10 good mornings  45/35 10 thrusters 10 push ups WOD:      WORKOUT 16.5 21-18-15-12-9-6-3 reps … Continue reading →

  Easter weekend schedule: Friday- 830 am beginner’s class and 12pm CF Open 16.5 all athletes Saturday- 11am – 1pm open gym    CrossFit FMS WOD:   1.)  Warm-up 500m row 2rds 50 jumping jacks 6 up/down dogs 6 alternating … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 100m run 10 lunges 10 air squats 10 push ups WOD:  Over head squat 1-1-1-1-1 then 2RFT 600m run 60 abmat sit-ups 40 ft overhead walking lunges 45/25 20 hrpu 10 back … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 50 singles 10 good mornings 10 btn presses (snatch grip) 10 jump squats WOD:  Power cleans 1-1-1-1-1 then 18-15-12-9 Power snatch 115/85 Box jumps 30 double unders after each set … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 10 good mornings 45/35 10 thrusters 10 push ups WOD:  Push press 1-1-1-1-1 then 3 RFT 7 thrusters 135/95 11 bar hop burpees 15 toes to bar       … Continue reading →