Loaded Carries

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WOD for Thursday 5/30

8 rounds:
100m farmer's walk
3 cast wall walks
6 ab wheel rollout
12 russian twists

Both the farmer's walk and the russian twist should be of challenging loads. Post results to whiteboard/comments/Cody.

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Farmers

So after the heavy farmer's walks the other day, what's more sore? Traps? Forearms? Hands?

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WOD

5 rounds for max reps:
bench press, 60/45kg
ring row

Rx for ring rows mean that the bottom aspect of the ring matches the height of a box where you place you feet on.

Compare and contrast to 20JUN2011.

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The LIFTING class today saw great numbers. Glad you guys have specific goals to reach.

I want to run another CrossFit Total- we will test your 1-rep maximum back squat, press, and deadlift. This takes 2+ hours to do and, as always, all members are welcome to participate.

Which dates and times work best?

• Saturday 8/20 @ 1:30pm
• Sunday 8/21 @ 12pm
• Saturday 8/27 @ 1:30pm
• Sunday 8/28 @ 12pm

What say you?!

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Run It Back

The FCF Running Program is about to start again!

A couple changes you should know about:

• After a slight delay, we'll start on next Tuesday, Aug 16th.
• A few adjustments to the length and price of the program to make it more accessible, and increase your ability to keep taking it and work towards mastery.
• It is now a 4-week long program.
• Cost is $80.
• Classes are still Tuesday/Thursday at 7am and 6:30pm.

Our mission is to bring you the skills, drills, and techniques of the running elite. Using Dr. Romanov's POSE method of teaching the skill of running, our goal is to increase efficiency and speed, and eliminate injury. The program will teach primarily skills, and will include some running. It should be quite easy to do a Running Class right before, or on the same day as your CrossFit WOD. Doing your WOD immediately prior to the running class is also doable, but not ideal.

See you in class!

7:00am - Register & pay

6:30pm - Register & pay

Not an FCF member? You can still join at a program price of 2x/week at $160.
Non-FCF - Register & pay

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WOD

3 individually-timed rounds:

470m double-kettlebell farmer's walk, 32/20kg

SupeRx = two 16/12kg per hand, for both hands:

Post best time to comments or BTWB!

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After a hiccup today, STRENGTH intensive classes start this Thursday the 11th. Class times are 7am and 6:30pm on Tues & Thurs. CrossFit classes will not be run during these times.


In these classes we will discuss weightlifting in detail, practice proper form (by our standards), learn for each other, and watch each other PR like crazy.

There is no cap to these classes. Although be sure to RSVP, otherwise you cannot participate in the class.

If you have any other questions, please talk to Andrew at the gym!