171117

Athletes, YOU DID IT! Testing week is over!!! Your progress since this summer has been impressive and a testament to your consistency and hard work. If you didn’t log your PRs be sure to look back through our FB photos and write them down. We will work off of these numbers during our upcoming strength cycle.

Our Handstand clinic is Saturday from 1-3. See you there!

***Reminder*** Starting Monday the 20th there will be 1 evening class at 1745, 5:45PM M-TH

10 Overhead squats 135/95
20 Box jump 24/20
10 thrusters 135/95
10 Power Cleans 135/95
20 Toes to bar
20 Burpee Pull-ups
20 Toes to bar
10 Power Cleans 135/95
10 thrusters 135/95
20 Box Jump Overs 24/20
10 OHS 135/95

171116

Our Handstand clinic is this weekend! You MUST BE A MEMBER of FTCF to attend. If you have RSVPd and are now unable to attend please change your RSVP so that we can open space for other people.

This marks your LAST test! Today is your FINAL 1RM!!! You all have made some insane progress! Next week we will be back to making you sweat and continue to make you strong(er)!

Primer-AMRAP 10
10 Empty Bar Hang Clean and Press
10 Burpees
30 DU

WOD:
1 RM Clean and Jerk!

171113- New Schedule

Athletes,

Every winter our 1830 class shrinks.  As it gets darker earlier coming to the gym at 1830 seems so late!  In order to accommodate both evening classes, we will have 1 evening class starting at 1745, 5:45 PM, M-TH.

This change will start on the 20th.  Thank you for being flexible!

***REMINDER*** Scan your ID card every time you come to Collier, even if we are outside.

Primer WOD:
400 M run
Then 3 rounds of
10 T2B
10 Empty bar thrusters
*TC 12 mins

WOD:

1 RM OHS AND 1 RM Thruster
*Complete these in any order, however, find your 1RM on 1 lift before moving on to the next lift*

Veteran Day WOD with team RWB

Athletes, Today’s WOD is open to all DoD ID cardholders.  Team RWB will be here to help us run through this WOD. There will be an alternate WOD option for people who have never done CrossFit or who are not comfortable with the movements below. The plan is to be outside tomorrow unless it is raining so dress accordingly!

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull-ups represent the year 1918, Armistice Day.

RWB
Armistice
11 min AMRAP
11 Power Cleans 135/95
11 Burpees over the bar
19 Deadlifts 135/95
18 Pull-ups