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Sheena demonstrating an overhead kettlebell swing

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+ Dave Castro AMA on r/CrossFit on 8/24 at 4pm PST – r/crossfit

CrossFit WOD for Thursday 8/24

AMRAP in 20 minutes:
5 kettlebell snatch/side, 20/12kg
10 kettlebell push press, 20/12kg
15 kettlebell swings, 20/12kg

Post score to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: “SMYKOSKI” Run 6k then 60 burpee pullups for time.

If you want to spice it up, wear a weighted vest or a rucksack.

Foundations On-Ramp 2 WOD

5-rep deadlift, ascending

then

TABATA intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– SDHP
– burpee

TOMMY MAC

Sgt. Thomas R. MacPherson

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+ 121027 – The Outlaw Way

CrossFit WOD for Wednesday 7/5

deadlift 2x1x93%, 2x1x95%, 1x1x98%

“TOMMY MAC”

2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats

Rx = 52/38kg. 20:00 time cap.

Post time to comments/whiteboard!

Olympic Weightlifting WOD

clean complex, front squat, burpees + rack jerks

Powerlifting WOD

LBBS, press, weighted pullups

Kettlebell WOD

Simple & Sinister Day 2

HBD Gus!


Gus and Tina at last year’s PRIDE march.

Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more!

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+ How to Be An Ally During Pride Month – Nylon

CrossFit WOD for Friday 6/23

HAMMER

5 rounds, each for time of:
5 power clean, 61/43kg
10 front squat, 61/43kg
5 jerks, 61/43kg
20 pullups

Rest 1:30 between rounds.

Post all five rounds to whiteboard.

Olympic Weightlifting WOD

snatch, clean & jerk

Powerlifting WOD

power clean, back squat, bench press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings, lunges and rows and lots of them!

Gymnastics Strength WOD

stretching, muscle-up and handstand development, midline stabilization conditioning, more stretching

The Unquiet Professional

ARTICLES

+ 2017 East Regionals – Lucas Parker

CrossFit WOD for Friday 6/9

“T.U.P.”

15-12-9-6-3 reps for time of:
power cleans, 61/43kg
pullups
front squats, 61/43kg
pullups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Kettlebell WOD

Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses

Gymnastics Strength WOD

GB squat series, dips, Arabesque rotations, conditioning, stretching, muscle-up transitions

HORTON

Our special edition 2017 FCF PRIDE shirt pre-order closes after the weekend! Make sure you don’t miss out on choosing the color/style shirt you want!

ARTICLES

+ According to Donald Trump Jr., Donald Trump Jr. Is a World-Class CrossFit Athlete – Deadspin

CrossFit WOD for Friday 6/2

“HORTON”

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean & jerks, 70/50kg
50m buddy carry

Olympic Weightlifting WOD

2-position snatch, 2-position clean, alternating push press, abs, back, obliques

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries

Memorial Day MURPH

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

READ: About Lt. Michael P. Murphy

CrossFit WOD for Memorial Day Monday 5/29

“MURPH”

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have access to a 20# vest/pack/ruck, wear it!

Hero Friday: DANIEL

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. – CrossFit.com, June 15th, 2006

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+ Bro, Do You Even Stream? CrossFit Strikes Deal With Facebook Live – Mashable

CrossFit WOD for Friday 5/19

“DANIEL”

for time:
50 pullups
400m run
21 thrusters, 43/29kg
800m run
21 thrusters, 43/29kg
400m run
50 pullups

Post time to whiteboard.

Olympic Weightlifting WOD

snatch max makeup, clean & jerk makeup

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Weighted carries
– Swings, Lunges, Pushups, and Rows until we are sweaty.

Endurance WOD on Sunday afternoon: 2-hour bike ride!

HERO Friday

Jeff P

Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories!

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+ The Proper Way to Do a Hero WOD and Honor the Fallen – Breaking Muscle
2017 Regional & Qualifier Events – CrossFit Games

CrossFit WOD for Friday 5/12

“ROY”

5 rounds for time:
15 deadlift, 102/70kg
20 box jumps, 24/20″
25 pullups

Post time to whiteboard.

Olympic Weightlifting WOD

power snatch + push press, power clean + split jerk, back squat

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries

Gymnastics Strength WOD

Stretching (lower): straddles, pikes, and frogs
Strength development: L-Sit
Stretching (upper): shoulders
Midline: handstand work
Conditioning: hollow body variations