WOD - TUESDAY, OCTOBER 14TH 2014

10AM!

KENNY!

@MELBELLE!

7PM!

WARM-UP
1 MIN DOUBLES
:30 SEC HS HOLD + 3 WALLCLIMBS
REVIEW AND DRILL HANG POWER CLEANS (VERTICAL/MIDTHIGH)


STRENGTH
15 MIN TO FIND 5RM HANG POWER CLEAN

WOD
EMOM 24
1 = 15/12 CAL ROW
2 = 12 BOX JUMP OVERS (24/20)
3 = (6/4) WALL CLIMBS

RESULTS FROM 10/13/14

WOD - MONDAY, OCTOBER 13TH 2014

*  CLASS AT 10:00AM - 7:00PM - 8:00PM MONDAY, OCTOBER 13TH 2014!

FUN LITLLE SUNDAY!

FUN LITTLE SUNDAY!

MOLLY AND LOGAN DOMINATING A WODAPALLOZA WORKOUT AT CROSSFIT 516!

* HAPPY BDAY BIG DOG DAVE MISCHO!!

WARM-UP
400M RUN
50 WEIGHTED ABMAT SITUPS
REVIEW AND DRILL CLEANS
REVIEW AND DRILL BACK SQUAT




WOD
3 ROUNDS
5 ROPE CLIMBS
25 BACK SQUATS (185/115) (TAKEN FROM GROUND)

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

RESULTS FROM 10/12/14

WOD - SUNDAY, OCTOBER 12TH 2014

* WE WILL HAVE 3 CLASSES ON MONDAY, COLUMBUS DAY.  10:00AM/7:00PM/8:00PM.

THE GIRLS REPPING THE PINK AT THE BARBELLS FOR BOOBS EVENT AT CF FBF! THANKS TO EVERYONE WHO DONATED, AND CAME TO SUPPORT THIS CAUSE.

WARM-UP

250M ROW

1 MIN DOUBLES

REVIEW AND DRILL T2B

WOD

IN TEAMS OF 3 COMPLETE: (1 PERSON WORKS AT A TIME)

150 T2B

250 DOUBLE UNDERS

3,500M ROW

* 1 PERSON MUST HOLD A EMPTY BARBELL IN THE FRONT RACK POSITION AT ALL TIMES.

WOD - SATURDAY, OCTOBER 11TH 2014

* NO CLASS TM, SATURDAY, OCTOBER 11TH.  WE WILL BE AT CROSSFIT FBF AT 10AM FOR BARBELLS FOR BOOBS.  PLEASE BE THERE A LITTLE EARLY FOR HEATS.

RESULTS FROM 10/10/14

WOD - FRIDAY, OCTOBER 10TH 2014

* REMEMBER TOMORROW NIGHT AFTER THE 6PM CLASS WE WILL BE HAVING A LITTLE BEER BQ! WE HAVE BEER AT THE GYM JUST BRING YOUR OWN MEAT AND WE CAN GRILL IT UP.  HOPEFULLY SEE EVERYONE TOMORROW!!

** SAT 10AM AT CF FBF FOR BABRELLS FOR BOOBS.

6AM PACKED!

6AM PACKED!

BRUCE!

BOB!

WARM-UP/STRENGTH
250M ROW
10 RING ROWS
10 RING DIPS
REVIEW AND DRILL SQUAT SNATCH
EMOM 7 
2 SQUAT SNATCHES
* INCREASE WEIGHT EACH SET

WOD
"LURONGISH"
AMRAP 15 MIN
1 SQUAT SNATCH - ELITE (185/115) - RX (135/95)
1 MUSCLE-UP (5 RING ROWS/5 RING DIPS PER SET)
2 SQUAT SNATCH
2 MUSCLE-UPS
3 SQUAT SNATCH
3 MUSCLE-UPS
......ETC

RESULTS FROM 10/9/14

WOD - THURSDAY, OCTOBER 9TH 2014

* PARENTS PLEASE FILL OUT AS WE ARE LOOKING FOR SOME INPUT INTO OUR CF KIDS PROGRAM AND NEED YOUR OPINIONS!

https://www.surveymonkey.com/s/FP38QZD

** BARBELLS FOR BOOBS THIS SATURDAY AT CROSSFIT FBF.  EVENT WILL START AT 10AM, PLEASE DO NOT BE LATE.

KRYSTA!!! 

ADNAN!

SHAUN!

DR. SHAW!

KRISTIN!

BRUCE!

8:30 ROW!

JOHNNY!

CHARLIEEEEEE!

WARM-UP
1 MIN STEP-UPS
1 MIN BOX JUMP - GAMES STANDARD
2 SETS - 20 HOLLOW ROCKS
REVIEW AND DRILL PUSH PRESS

STRENGTH
15 MIN FIND 1RM PUSH PRESS

WOD
21-15-9
PUSH PRESS (135/95) (FROM GROUND)
GAMES STANDARD BOX JUMP  (24/20)

RESULTS FROM 10/8/14

WOD - WEDNESDAY, OCTOBER 8TH 2014

* HAPPY BDAY BIG JOHN HEITNER!!!

** PARENTS PLEASE FILL OUT AS WE ARE LOOKING FOR SOME INPUT INTO OUR CF KIDS PROGRAM AND NEED YOUR OPINIONS!

https://www.surveymonkey.com/s/FP38QZD

BARBELLS FOR BOOBS COMING UP THIS WEEKEND - 10AM AT CROSSFIT FBF! THERE WILL BE FOOD, DRINK DEALS AND A LOT OF AWESOME PEOPLE. 

THE MAN!!! SLICK RICK

WARM-UP
250M ROW
200M RUN
10 PUSHUPS
2 SETS OF 1 MIN ON 1 MIN OFF FRONT AND SIDE PLANKS
DYNAMIC STRETCHING

ENDURANCE
800M RUN X 2 - REST WHILE PARTNER RUNS - 90% EFFORT

WOD
100 CAL ROW
75 PULLUPS
50 BURPEES

RESULTS FROM 10/7/14

RESULTS FROM 10/7/14