WOD 9/7/11

SKILL

Front Squat
3-3-1-1-1-1

METCON

10M AMRAP
10 Push Press (95/65)
10 Squats
10 Sumo D/L High Pulls (95/65)

P-CHAIN

4x15 - Back Extension

The Push Press are barbells, the Squats are bodyweight air squats, and the SDLHP's will utilize the same bar as the Push Press.

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CrossFit Endurance is scheduled to be at CFC on September 24-25th. This is an awesome course to improve run technique and gain a better understanding of how to properly implement CrossFit into an endurance based athlete's training program. Registration info is on the left sidebar!

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Fight Gone Bad 6 is September 17th at CFC at 10AM on Saturday morning! There will be sign up sheets posted this week on the CFC News board for all participants in the WOD. There will be scaled versions for folks if needed. Many of you have already donated online and have an automatic spot in the workout. If others of you wish to come in the day of, you must drop off a small cash donation in the jar prior to getting into the WOD. All collected money will be donated to the supporting charities of FGB6. More information and donation links are available in the left sidebar. Let us know if you have any questions about the event!

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WOD 9/6/11

6m AMRAP
15 WallBall (20/14)
15 Double Unders

1m Rest

6m AMRAP
15 Push Ups
15 Double Unders

1m Rest

6m AMRAP
15 DB Power Cleans (35/25)
15 Double Unders

Oh this is so beautiful it makes me cry.

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CrossFit Endurance is scheduled to be at CFC on September 24-25th. This is an awesome course to improve run technique and gain a better understanding of how to properly implement CrossFit into an endurance based athlete's training program. Registration info is on the left sidebar!

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Fight Gone Bad 6 is September 17th at CFC at 10AM on Saturday morning! There will be sign up sheets posted this week on the CFC News board for all participants in the WOD. There will be scaled versions for folks if needed. Many of you have already donated online and have an automatic spot in the workout. If others of you wish to come in the day of, you must drop off a small cash donation in the jar prior to getting into the WOD. All collected money will be donated to the supporting charities of FGB6. More information and donation links are available in the left sidebar. Let us know if you have any questions about the event!

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My friend Freddy Camacho from CrossFit One World posted THIS the other day. It's a good reminder about why we Allison and I and all of our coaches do what we do and why you all keep coming back. Now go flip the bird to all the ignorant haters out there!

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I would be remiss not to make mention that CFC'er Bobby Smith recently finished 3rd in the 20-24 Men's Category at the Duathlon World Championships in Zofingen, Switzerland (Run/Bike/Run - 10k/150k/10k) representing the U.S.A.! That's right - 3rd...in the world!

Phenomenal work, Bobby!

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WOD 9/5/11

 

The gym is open from 10 AM - Noon only today! Get in this morning and get it on!

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SKILL

Power Clean
3-3-1-1-1-1

METCON

Team Workout - 2 man teams

500m Row
15 ManMakers (35/25)

400m Run
30 Pull Ups

500m Row
45 Swings (55/35)

400m Run
60 Double Unders

P-CHAIN

Reverse Hyper 
5x12

This will be a bit longer than the normal MetCon's for M/W/F sessions, but since I bet everyone will be brewing and stewing this afternoon in honor of mothers in labor everywhere, this extra time will be good for you.

In this gig both partners are working at the same time. One is doing the row or run, the other is doing the secondary movement. When both partners have finished each of their respective tasks, they will switch. Once they both complete the monostructural cardio and secondary component, they will move on to the next as a team. Again, one will run/row, the other will do the secondary movement and then they will switch. Once all 4 sequences are done by both team members, the clock will stop.

You will notice getting done slightly ahead of your partner in a particular task will get you a few moments of rest. Enjoy it - it's short lived.

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CrossFit Endurance is scheduled to be at CFC on September 24-25th. This is an awesome course to improve run technique and gain a better understanding of how to properly implement CrossFit into an endurance based athlete's training program. Registration info is on the left sidebar!

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Fight Gone Bad 6 is next weekend  September 17th at CFC at 10AM on Saturday morning! There will be sign up sheets posted this week on the CFC News board for all participants in the WOD. There will be scaled versions for folks if needed. Many of you have already donated online and have an automatic spot in the workout. If others of you wish to come in the day of, you must drop off a small cash donation in the jar prior to getting into the WOD. All collected money will be donated to the supporting charities of FGB6. More information and donation links are available in the left sidebar. Let us know if you have any questions about the event!

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WOD 9/3/11

We will be doing the "31 Heroes" WOD today in tribute to the 31 SEALs and K9 that were killed in A-stan on 8/6/11. It's gonna be tough, but it's never as bad as what those brave men went through. Everything is scalable. Suck it up and do it with honor.

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“31 Heroes”

AMRAP 31 Min

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25) or plate. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

If Solo complete the WOD with the 400m Run with Sandbag or plate as the final movement of each round.

Score – Total # of reps

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Register for Fight Gone Bad 6 in the left sidebar! More info can be found in the CFC News Section!

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The CrossFit Endurance Trainer's Seminar is approaching and there is room for any interested folks who want to register! This is an awesome seminar and opportunity to improve your running, programming and training. Click on the registration link to the left!

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The gym will be open from 10AM - Noon on Monday, Labor Day. There will be no afternoon classes. Things will be back to normal on Tuesday.

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Heads up! For people that went out and bought the CrossFit Affiliate Gym Groupon things, we are NOT one of the participating gyms. I don't want folks showing up expecting to work out here on the deal and then have to turn them away.

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WOD 9/2/11

SKILL

Push Jerk
3-3-3-1-1-1

METCON

"Annie"

50-40-30-20-10
Double Unders
Sit Ups (AbMat - Butterfly)

P-CHAIN

Single Arm Swings 3x10 (per side)

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Tomorrow's WOD will be the "31". It's a hero WOD in honor of the 31 SEALs and K9 that were killed in A-stan on 8/6/11. It's hard as hell, but it's scalable. We will be running that WOD only at 9 AM since the F-Class starts at 10 AM. The rest of the time will be "open floor".

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 Register for Fight Gone Bad 6 in the left sidebar! More info can be found in the CFC News Section!

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The CrossFit Endurance Trainer's Seminar is approaching and there is room for any interested folks who want to register! This is an awesome seminar and opportunity to improve your running, programming and training. Click on the registration link to the left!

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The next CFC Fundamentals Class will be this Saturday at 10 AM. Check the CFC News Section for more information!

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Congrats!!

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