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
6:30pm  Michelle

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

Thursday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
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
Bridget Claycomb

Workout of the Day

Wednesday, October 22nd, 2014

by david marmon on 10/21/14

Met-Con
Lurong Living WOD #7 (more details to come...)
This is a 7 minute AMRAP. It is a triplet and designed to get athletes' motors reving and prepared to retest the benchmark workouts the following week.

AMRAP of the following movements:
 
Level 3
Hand Stand Push Ups - 6
Russian Kettle Bell Swings - 8 (2/1.5)
Sumo Deadlift High Pulls with a kettle bell - 12 (2/1.5)

Level 2
Hand Release Push Ups
Russian Kettle Bell Swings (1.5/1)
Sumo Deadlift with a kettle bell (no high pull) (1.5/1)

Level 1
Hand Release Push Ups from the Knees
Russian Kettle Bell Swings (35/18)
Sumo Deadlift with a kettle bell (no high pull) (35/18)

Quote of the Day:  "We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses." - Abraham Lincoln


Tuesday, October 21st, 2014

by david marmon on 10/20/14

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

Met-Con
"Multiplicity"
20 min AMRAP:
400m run
20 - Pull-ups
400m run
30 - Push-ups
400m run
40 - Air Squats
400m run
50 - Ab Mat Sit-ups
400m run
60 - Double Unders
*Score = Total Reps

Quote of the Day:  "Life is short, don't be lazy." 

Video of the Day:  The Butt Test

Monday, October 20th, 2014

by david marmon on 10/19/14

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

Met-Con
 "OPT Repeat Tester"
2 rounds each for time:
250m row
15 - KB Swings (2/1.5 pood)
25 - Burpees
15 - KB Swings
250m row
REST 10 mins in between rounds

Quote of the Day:  "Good will always prevail over evil; hard work and a positive attitude will triumph over excuses and a shitty attitude; and patience and consistency produce results while magic pills and quick fixes produce hype."

Sunday, October 19th, 2014

by david marmon on 10/18/14

Today is our annual BARBELLS FOR BOOBS fundraiser for Breast Cancer Awareness Month!  We will host the event in the side parking lot at 11am with a reception to follow.  Please bring an food item to grill or a side item to share.  To make a donation or join our CFW team go to www.barbellsforboobs.com

Met-Con
"Grace"
For time:
30 - Clean & Jerk (135/95)

or 

"Heavy Grace"
For time:
30 - Clean & Jerk (225/135)

Quote of the Day:  "I ask not for smaller burdens, but for broader shoulders." 

Video of the Day:  Pink Bra Tour 2014


Saturday, October 18th, 2014

by david marmon on 10/17/14

Please come out and support our ladies as they compete in the "Girls Gone Rx" fundraising event for Breast Cancer Awareness month.  The event will run from 9am - 5pm.  It is being hosted at Drachen CrossFit .

Met-Con
"Mr. Saturday Night Special"
20 min AMRAP:
5r/l - Lunges
10 - Push-ups
15 - Slam Ball (30/20)

*Score = Total Rounds + Reps

Quote of the Day:  "Everyone you will ever meet knows something you don't." - Bill Nye

Friday, October 17th, 2014

by david marmon on 10/16/14

Strength
Bench Press 10-5-3-1
*Score = Total Poundage

Met-Con
"The Hulkster"
For time:
30 - Thrusters (95/65)
400m run
20 - Thrusters
400m run
10 - Thrusters
400m run

Quote of the Day:  "There is always room at the top." - Daniel Webster


Discussion: Hey Crew, check out the film FED-Up at the Kimball Theater this week.  Check it out here. Highly recommend seeing this with your family! 

Thursday, October 16th, 2014

by david marmon on 10/15/14

Strength
Front Squat 10-5-3-1
*Score = Total Poundage

Met-Con  
"Jump & Pump"
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Pull-ups

Quote of the Day:  "Life has no remote. Get up and change it yourself!"

Video of the Day:  Week 3 with Team Reebok East


Wednesday, October 15th, 2014

by david marmon on 10/14/14

Lurong Living WOD #6
This workout is an 8 minute AMRAP with a chute and ladder REP scheme. The first 5 rounds are wih descending reps and then the lader reverses and reps increase during the next rounds. If the athlete makes it back up the ladder, the descent begins again. 

AMRAP of the following movements:
Level III
15-12-9-6-3-6-9-12-15-12-9-6...
Snatches (95/65)
Toes to Bar

Level II
15-12-9-6-3-6-9-12-15-12-9-6...
Snatches (75/55)
Knees to 90

Level I
15-12-9-6-3-6-9-12-15-12-9-6...
Snatches (45/35)
Ab Mat Sit Ups

Quote of the Day:  "Confidence is silent. Insecurities are loud." 

Video of the Day: Pathomechanic pull up cues

Tuesday, October 14th, 2014

by david marmon on 10/13/14

Strength
OH Squat 10-5-3-1
*Score = Total Poundage

Met-Con
"Mercy Rule"
5 Rounds of:
1 min: Row for Kcals
10 sec transition
1 min: Burpees
1 min: REST
*Score = Total Reps

Quote of the Day:  "Don't let someone who has done nothing tell you how to do anything." 

Video of the Day:  The Year of the Thruster

Monday, October 13th, 2014

by david marmon on 10/12/14

Strength
Strict Shoulder Press 10-5-3-1
*Score = Total Poundage

Met-Con
"Guns N Roses"
3 RFT:
21 - Box Jumps (30"/24")
15 - KB Swings (2/1.5)
9 - Push-ups

Quote of the Day:  "There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient.  When you're committed to something, you accept no excuses; only results."  - Kenneth Blancha


 ALL CFW athletes and visitors from other CrossFit affiliates MUST 
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