Workout of the Day
FORGING ELITE FITNESS.​
Class Schedule
(Completion of CrossFit 101 is a prerequisite for participation in classes.)

Monday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Stephanie
6:30pm  Tom

Tuesday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

Wednesday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Tom
6:00pm  CrossFit 101
6:30pm  Stephanie

Thursday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

Friday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Iwona

Saturday
8:00am  David
9:00am  David

Sunday
11:00am David


What is CrossFit?

CrossFit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

ATHLETE OF THE MONTH
Taryn Derose

Workout of the Day

Saturday, September 20th, 2014

by david marmon on 09/19/14

Met-Con 
"Helton"
3 RFT:
800m run
30 - DB Squat Cleans (50/35)
30 - Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Quote of the Day:  "You can tell how smart people are by what they laugh at." - Tina Fey



Friday, September 19th, 2014

by david marmon on 09/18/14

Strength
Deadlift 10-10-10
*Score = Total Poundage

Met-Con
"GymNasty Tester"
For 10 minutes:
1 min AMRAP: Handstand Push-ups
1 min AMRAP:  Chest-to-Bar Pull-ups
*Score = Total Reps

Quote of the Day: "What would you attempt if you know you couldn't fail?"

Thursday, September 18th, 2014

by david marmon on 09/17/14

Strength
Bench Press 10-10-10
*Score = Total Poundage

Met-Con  
"Talladega"
5 RFT:
15 - KB Swings (2/1.5)
15 - Box Jumps (24/20)

Quote of the Day:  "Dress like you listen to Sinatra and act like you listen to Pac."


Wednesday, September 17th, 2014

by david marmon on 09/16/14

Met-Con
"Cindy"
20 min AMRAP:
5 - Pull-ups
10 - Push-ups
15 - Air Squats
*Score = Total Rounds + Reps

Quote of the Day:  "Two things define you.  Your patience when you have nothing, and your attitude when you have everything." 


Discussion: Calling on the LADIES! We are looking to put together several teams for Girls Gone Rx at Drachen CrossFit.  The event will be held on October 18th at Drachen CrossFit in McLaws Circle. Please see the sign up sheet on the white board.  Each coach is prepared to take a team to the competition, so lets get it going ladies!!! Keep in mind the competition benefits breast cancer awareness!!! 

Tuesday, September 16th, 2014

by david marmon on 09/15/14

Strength
Snatch 1-1-1-1-1-1-1 (90% of 1RM)
*Score = Total Poundage

Met-Con
"Brass Knuckles"
For time:
100 - Clean & Jerk (95/65)
*EMOM perform 7 burpees

Quote of the Day:  "Be willing to throw away your good work in order to get to your best work." - Lisbeth Darsh


Discussion: If you are participating in the Lurong Living Challenge, please remember to get your measurements taken by David. You have until the end of the month to do so.  Please make sure David is not in the middle of training someone before you ask for his assistance.  Should take 3-5 minutes per person.  Hope everyone had a great first day! 


Monday, September 15th, 2014

by david marmon on 09/14/14

Lurong Living Paleo Challenge Participants: Get with David Marmon some time this week to get your preliminary measurements taken.

Strength
Front Squat 10-10-10
*Score = Total Poundage

Met-Con 
"The Prince Albert"
15 min AMRAP:
30 - Wall Ball Shots (20/14)
30 - Kcal Row
30 - Toes-to-Bar

Quote of the Day:  "It's hard not to take it personal, when you pride yourself on the personal investment you make in each person.  The only other option is to NOT make that investment. But then your just another shitty garage gym where people don't grow." 



Sunday, September 14th, 2014

by david marmon on 09/13/14

Met-Con
"The Painful Plate Partner WOD"
20 min AMRAP:
10 - Bumper Plate Thrusters (45/25)
10 - Burpees onto Bumper
10r/l - Overhead Lunges

*Partner A works while Partner B runs 200m with bumper then they switch out.
*Score = Total Reps

Quote of the Day:  "You will never change your life until you change something you do daily.  The secret of your success is found in your daily routine." 

Video of the Day: Over 40: best Day Ever

Discussion: The Lurong Living Challenge starts Monday! If you haven't registered do it ASAP. Register here.  Join the fun guys, should be an awesome 8 weeks! 

Saturday, September 13th, 2014

by david marmon on 09/12/14

Met-Con
"Tabata This"
Tabata Row (calories) 
Rest 1 min 
Tabata Air Squat 
Rest 1 min 
Tabata Pull-up
 Rest 1 min 
Tabata Push-up 
Rest 1 min 
Tabata Sit-up (abmat) 
*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

Quote of the Day:  "The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." - Vince Lombardi

Video of the Day:  We are Invictus

Discussion: Thank you to everyone who came out to enjoy our first "Meat and Greet!" What a great group to hang with on a Friday night.  We will definitely be doing this more often! Please make sure to tell your fellow CFW'ers who were not present tonight how much fun you had so that they don't miss out next time! Thank you to everyone who brought delicious food, it was joyfully consumed! 

Friday, September 12th, 2014

by david marmon on 09/11/14

Strength
1RM Back Squat

Met-Con
"Isabel"
For time:
30 - Power Snatch (135/95)

Quote of the Day:  "Never apologize for having high standards.  People who really want to be in your life will rise up to meet them." 


Discussion: Don't forget about our first "Meat and Greet" tomorrow night after the 5:30 class! Bring a paleo dish, meat to grill or a beverage of your choice.  Help us welcome new members and celebrate our awesome community.  Please feel free to bring friends and family.  

Thursday, September 11th, 2014

by david marmon on 09/10/14

Met-Con 
"9-11 Tribute"
For time:
110 - Stairs
*Sandbag is optional

Quote of the Day:  "I'm a big believer in starting with high standards and raising them.  We make progress only when we push ourselves to the highest level.  If we don't progress, we backslide into bad habits, laziness and poor attitude." - Dan Gable

 ALL CFW athletes and visitors from other CrossFit affiliates MUST 
MAKE A CLASS RESERVATION
Want to get started???  Sign up for CrossFIt 101
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