Because of course I’m going to share this:

Now to FCF happenings: it’s Day 2/35 of the challenge! Use the hashtag #FCFeats when posting food pictures to social media:

#FCFeats: Fall Nutrition Challenge, Day 1. This is dinner for two+. Bell peppers, tomatoes, sausage, olive oil, salt and pepper. I usually try to make enough so lunch is taken care of the next day

A post shared by Andrew Bueno (@kneesout) on Oct 9, 2017 at 9:58pm PDT

ARTICLES

+ Dr. Sara Jurek: CrossFit is Good For You – OPA Ortho

CrossFit WOD for Tuesday 10/10

for time:
10 dumbbell snatches
15 burpees
15 box jumps
20 dumbbell snatches
15 burpees
15 box jumps
30 dumbbell snatches
15 burpees
15 box jumps
40 dumbbell snatches
15 burpees
15 box jumps
50 dumbbell snatches
15 burpees
15 box jumps

Fitness = 25/15lbs, 12/8″ box. Rx = 50/35lbs dumbbells, 24/20″ box. Performance = 24/16kg kettlebell, squat tuck jumps

Post time 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!

CompEx WOD

15 minutes:
a. c2b butterfly pullup + t2b + bar muscle-up
b. parallette pushup + shoot thru + double dip
c. (upside down) legless rope climb
d. 2-3 russian dip + 4-6 strict dip + 7-9 kipping dip + 12+ support shrugs
windmill buildup

for time:
800m run
40 calorie row
20 burpee over rower

ABS

rotational band GHD
bamboo bar banded plank
fuck with them tuck hollow
GHD oblique crunch
banded push-down oblique crunch

200 facepulls, mini band

Gymnastics Strength WOD

Crescent kicks for hip mobility, sissy squats, wall bridge rotations

Gatherings, headstand presses, forward rolls

Muscle-up skill work, strength work