PAST   WODS   &   NEWS

April 30, 2019

Mob: Fill out Habit Tracker =)

BB Pec/Feet/Calf Smash x2m (How Many Hours of Sleep Did you get last night?)

2 rounds:

5 Box Jumps/Step-Ups

8-10 Bar Kips

Counterbalance Heel Touch x5e

Skill:  Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x1 PS + 1 HSS + 1 OHD Squat (40%.50%,60%)

EM...

April 30, 2019

Mob: Fill Out Habit Tracker =)

SB Infras/Pecs x2m + Banded Shoulder Swimmers x45s ea (Ice Cream Cone or Snow Cone?)

Corrective Sheet x10m

Skill: Rope Climb Skill

3 rounds

Band bicep x 15-20

5 Seated Rope Footwork + Rope foot hold x 15-20s

Band Tri Ext x15-20

EMOM x 10 min

Min 1...

April 29, 2019

Mob: Fill Out Habit Tracker =)

FR Lumbar/Quads + Banded Cat/Camels x20 (Best part of your weekend?)

2 rounds:

Pushup Into Inchworm x5

KB Partner Push Swing x10

Kneeling Side Plank w X Band x30s ea

Skill: Conv DL Tech

2x5e

PVC Hip Hinge  

PVC RDL to DL

BB RDL to DL

3-4x3 W/U (40%,...

April 28, 2019

 Thank you to All of our AMAZING Sponsors, Vendors, Volunteers, Judges, Competing Athletes, Media (Erik Baker and Our Awesome group of Interns) for making this year's SFC the best yet. Each year you guys continue to support and amaze us with the turnout for this event...

April 26, 2019

 Last Day to Register for Strength Fights Cancer! Can't wait to see everyone tomorrow !!! Remember schedule for Friday 5:30am, 6:30am, 7:30am, 10:00am CrossFit/Fundamentals (ALL other classes cancelled remainder of the day for set-up) 

Mob: Fill Out Habit Tracker =...

April 25, 2019

 SFC is only two days AWAY! Make sure you are registered and ready to go!! 

Mob: Fill Out Habit Tracker =)

SB Feet/Calves x2m +Ankle Walks x50y ea (Best Rapper of All Time: Eminem, Drake, Dr Dre, Tupac, Taylor Swift?)

Dynamic W/U x7m

Skill: Snatch Tech

1x5 PVC OLy W/U

1...

April 23, 2019

Mob: Fill out Habit Tracker =)

FR Lats/Thoracic Spine x2m (How many meals with veggies did you have yesterday?)

2 rounds:

5/3 Pushups + 3 Wall/Pike Walks

5 Hollow Body + 5 Superman + 5 HBR (no touch if possible)

Banded IR/ER Rot x15e

Skill:  3 rounds:

3 wall walks + 5e should...

April 23, 2019

 SFC Coming up this weekend. Don't miss this years big event there is still time to register your team or to donate! 

Mob: Fill Out Habit Tracker =)

SB Piriformis/Hip Flexors + Banded Knee Tuck x45s ea (What is your favorite day of the week?)

Dynamic W/U x7m

Skill: Cl...

April 21, 2019

Mob: Fill Out Habit Tracker =)

SB Pecs/Infras + Banded Shoulder Swimmers x45s ea (would you rather eat pizza everyday of your life or never be able to eat pizza again?)

Corrective Sheet x10m

Skill: Bar Skill

3 rounds:

Straight arm standing pulldown wth pvc pipe through band...

April 20, 2019

Mob: Fill Out Habit Tracker =)

FR Low Back/Quads + Banded Arch & Rounds + Rotations x10e

QoD: What are you looking forward to doing most when it gets nice outside?

Corrective Sheet x10m

Skill: DL Tech

2 sets

PVC Hip Hinge x5e

PVC RDL to DL x5

BB RDL to DL x5

BB Conv DL 3x2 @ RP...

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