Posts

11point2

Gus (via Tom Boy X)

Today we retest one of the first-ever CGO events.

ARTICLES

+ New Spacesuit  Unveiled for Starliner Astronauts – NASA
+ CGO 2017 Registration – CrossFit Games

MAKE SURE THAT YOU JOIN TEAM FOUNDATION CROSSFIT!

CrossFit WOD for Test Friday 1/27

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20″

Olympic Weightlifting WOD

overhead squat, snatch, clean & jerk

Remember that if you miss a rep in either the snatch or clean & jerk you must drop down by 10% and do 3×2 with a focus on what caused the failure.

HOLLYWOOD

Gus (via TomBoyX)

So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below.

ARTICLES

An Athletic Journey: Gus Lanza – Tom Boy X

ANNOUNCEMENTS

– This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome!
– Saturday, 1/21 is our Annual Winter Party at Optimism Brewery (6-8pm reservation then free-for-all!)

CrossFit WOD for Skills Thursday 1/5

establish a 2RM push press in 12 minutes, then

“Hollywood”

for time:
2k run
22 wall-balls, 20/14#
22 bar muscle-ups
22 wall-balls, 20/14#
22 power cleans, 61/43kg
22 wall-balls, 20/14#
2k run

30 minute time limit. Post time to whiteboard.

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 50 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 50 push-ups
– pullups/ring or hinge row/bent over row