Function 7/7/2014 Beginner Intermediate Advanced Roll Out Side Roll Warm Up 5min z1 + Coaches Choice Mobility Coaches Choice Skill KB Swings/T2B WOD A. Power Clean Build to a Medium Single in 8 min B. 6 min EMOM 1-2 (For Skill Practice) + 10 min AMRAP 10 DB Snatch/Side 35#/20# 10 Burpee Box Jump Ove…
OHS & Rope Climbs: 21-15-9 OHS (115/75) 7-5-3 Rope Climbs
21-15-9 OHS (115/75) 7-5-3 Rope Climbs
Come out and support our girl, Lindsey Jacoby next weekend at SuperFit Games - #SFECC2015 in Richmond! We are SO proud of her drive, determination and discipline and can't wait to cheer her on! Go Pony Go!!!! #ponyjacoby #yougotthis #crossfitchesapeake #crossfit #crossfitkids #crossfitopen #rxproshop #wefuelthemachines #sfecc2015 #superfit #sfecc
Freaky Friday
1/31/15 Potluck and Movie Night Event Update: The movie that we’ll be featuring during the Potluck will be Cool Runnings! Make sure to stick around to watch it with your fellow members!
Come join Verve and CrossFit Rosslyn on our annual staff ski trip from February 20th thru 22nd, 2015! Enjoy hitting the slopes with skiiing, snowboarding, and an array of other fun winter activities!...
New Post from Crossfit Rosslyn!
WORKOUT 14.3 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24…
WORKOUT 14.3 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box...
WOD Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) OTB Burpees
Part I - EMOM for 8 minutes: 3 position Snatch • mid thigh • above the knee • floor Part II - AMRAP in 8 minutes of: • 5 deadlifts 135/95# • 5 hang power cleans 135/95# • 5 front squats 135/95# • 5 push jerks 135/95# Post load of …
Part I - EMOM for 8 minutes: 3 position Snatch • mid thigh • above the knee • floor Part II - AMRAP in 8 minutes of: • 5 deadlifts 135/95# • 5 hang power cleans 135/95# • 5 front squats 135/95# • 5 push jerks 135/95# Post load of …
Tomorrow, BCF will be closed (we’ll still have the Free Class, Foundations and Open Gym) to celebrate CrossFit Route 7’s Soft Grand Opening Celebration (we are up and running in our temporary space)!!! We are going to have FREE WODs running at 9am, 10am, 11am, and 12pm. We will have a beginner…
Fri 30 Jan 2015 http://wp.me/p2SUDs-1kH
WOD Strength/Skill 3 Rounds: 8-10 Deadlifts 1:00 Rest :20-:30 Handstand Hold 1:00 Rest :20-:30 Chinup Hold 1:00 Rest Metcon 6 Rounds: :30 Row 2:30 Rest
WOD Strength/Skill 3 Rounds: 8-10 Deadlifts [3110] 1:00 Rest :20-:30 Handstand Hold 1:00 Rest :20-:30 Chinup Hold 1:00 Rest Metcon 6 Rounds: :30 Row 2:30 Rest
Remember guys on any given Tuesday or Thursday night you can come in between five and 5:30 PM or between 730 and 8 PM to do your deadlifts PR challenge homework free of charge. No need to register.
Setting up for a movie night for this Saturday.
Copyright 2015 KGRogersphotography www.kgrogersphotography.com
Aren't YOU glad that Craig celebrated his 70th Birthday today? AND that his wife Chris is so thoughtful she threw him right under the birthday-bus with Maggie and Jeff .... so we could ALL do 70 reps of 3 movements?!? Cheers, Craig! Thank you so much. Like this post - or better - COMMENT here on which movement YOU found you loved (or dreaded!?) the most! For those of you who may not know, Craig and Chris Taylor have been with us since 2007. Craig RX'd todays workout in 19:20. Pretty awesome!
Come out and learn something !
Various Bootcamp pics... This class has been awesome!! One more class left - fit test, measurements and then celebration!!
7pm re-living 14.3
Thursday's WOD: U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen. MINI Hidalgo WOD For Time: Run 800m Rest 1 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24″ box 135 pound Squat clean, 20 reps Run 800m
Day 29/365: Use Your TV to Time Your Pain: Hips and lower leg http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your-pain-hips-and-lower-leg/
Hey Supple Warriors, Today we are going to tweak the couch stretch and explore some ugly areas of the lower leg. The goal: Try to work in the business while
Mark your calendars for February 13th! Come celebrate a fun night out with box members as we celebrate the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:30pm! https://www.facebook.com/events/695904423860283/?context=create&previousaction=create&ref=2&ref_dashboard_filter=upcoming&source=49&sid_create=2403152434
Wednesday 1/28
Fully stocked - Come check it out! #alltheprotein
Focus Fans! Don't forget tomorrow is Bring a Buddy to the Box Day. Bring your friends to the 5 p.m. and 7 p.m. group class to experience first-hand what a CrossFit workout is like. This goes for the 6 p.m. Ladies Night as well, ladies.
On the Podium: Balazs Kocsis "When you think about quitting, think about why you started."
Interested in starting CrossFit? Join us for our next Fundamentals session on Tuesday, February 3rd. Our Fundamentals class meets 3 times a week for a month. During each class session you will learn all of the foundational movements and lifts we perform along with getting a great work out! Contact us for more info or to sign up!
Attention Fearless members! We are pleased to announce that starting next week, February 4th, we will be piloting a co-op with Bella Vista Chiropractic. Dr. Scott Sacco will be at our South Philly location every other Wednesday from 7-9 pm performing chiropractic adjustments. As a Fearless member, you’ll receive a 20% discount! Why should you get an adjustment? Are you interested in increased performance, accelerated recovery, building strength and flexibility, improving balance and endurance, and reducing/relieving pain? Then you should consider an initial appointment! Appointments will last 15 minutes and can be booked via Zenplanner, with payment on-site at time of appointment. Walk-ins will be accommodated where possible. Sign up now! Meet the Doctor here: http://bellavistachiro.com/meet-the-doctor/2907686
Get to know more about Dr. Scott Sacco D.C. and the staff of Bella Vista Family Chiropractic. Visit 826 Christian St. in Philadelphia or call 570-233-4837.
Thursday 1/29/15 http://wp.me/p2Jf7S-1dG
We Support Our Troops
Workout of the Day Hang Power Cleans 1-10-1-15-1-20 Post your scores to the Whiteboard.
Bench Press 10, 8, 8 @ 65, 70, 75% 10-1 Descending Ladder Ring Push Ups Weighted Sit Ups 15 KB swings each round
CrossFit Old Town - CrossFit View Public Whiteboard: http://bit.ly/1JK2DvE WOD A: Hang Snatch (EMOM x9 2 Hang Snatch) WOD B: Metcon (Weight) Juggernaut Intensification Phase Week 2 Deadlift 55% x5 62.5% x5 3 Sets 67.5 x10 Rest 90s between sets
Wodify: Results in a Box
Grey hoodies are in, very limited supply. Ask a coach to ring you up through Wodify. (Tom Kuntz, grey hoodie model) #cfothoodie #yocrossfit
THE TRUTH ABOUT ABDOMINAL TRAINING AND BODY FAT Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or...
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD "CrossFittness" 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of...
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull...
Thursday 1.29.15 Warm up 10 min rope or handstand work EMOM 8 Min 3-5 Reps Deficit HSPU (hspu/strict/scaled/wall walks) WOD: 2 Rds : 90 sec at each station; 30 sec to get to next station Tires Rower Ropes Stones Burpee Pull ups Rest 2 min before starting round 2
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD "CrossFittness" 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of...
CROSSFIT A. Kipping HSPU/ HS Walk tech work 10 minutes *practice kicking up, wall facing handstands holds, HSPU and handstand walks ** sub Turkish get ups 3x3; rest 1 min between sides B. Strict...
http://fitnesshq.com/7-reasons-to-try-crossfit-in-2015/ Come try Crossfit at CrossFit King of Prussia in 2015!!
CrossFit is now a thing. CrossFit “Boxes” (aka gyms) have been springing up like weeds all over the the country and you won’t have to look far to find one near you. And surely you’ve heard someone talk about it. That is the second favorite thing CrossFitters like to do: talk about CrossFit. The f…
Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf
Raleigh CrossFit
Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.
