CrossFit Games Preparation Day

Saturday will mark the first CFSC, CF Games Preparation Day.  

The first workout will be at 9 am, then 12 noon, and the last one at 3 pm.  

The workouts are meant to simulate the CF Games, and to give the participants an idea of what the games atmosphere will be like.  

Feel free to stop by and check out the action, support the competitors, or just hang out with friends!

Good luck to all of the participants!

Top 3 male and top 3 female competitors from the 2008 CF Games.

WOD:

Jessica

Run 400

21 Thrusters

21 Pullups

Run 400

15 HPC

15 HSPU

Run 400

9 Burpees

9 OHS

Post time to coments

Thursday, February 26th

Come check the Olympic weight lifting class this, and every Saturday, and learn how to do the lifts properly and efficiently.  Class starts at 8:00am sharp!

Gentlemen!  This Sunday at 4pm will be the first meeting of the Men's Zone Group.  If you are interested, please leave your email in the comments section below or sign up on the board at the gym.

As an added bonus Giselle Bundchen

and the entire crew of Victoria's Secret supermodels will be there to help out, comment, and hold papers up for Ahmik...

Okay, not really, but you should still go!!!

Wednesday, February 25th

Gymnastics Day at CFSC from Adam Stevenson on Vimeo.

Gymnastics Skills Day

1. Row 800 meters

2. Tabata Hollow Rock

3. Floor:

  a) Backwards roll

  b) Handstands, hand walking

4. Rings

  a) Static hold in L-sit or static hold for beginners

  b) Muscle-up

  c) Press to Handstand/Shoulder stand:

Tuesday, February 24th

Is Mike G. watching you?

WOD

50 Ring Dips

Run 400

50 Pushups

Run 400

50 HSPU's

Run 400

Post time to comments.

A gym first!

Krista's first muscle up from Adam Stevenson on Vimeo. 

Congratulations to Emily, who got her first muscle up yesterday! Good job ladies!

Nasty Girls - 2/23/2008

WOD: Nasty Girls

3 rounds for time
50 squats
7 muscle-ups
10 hang power cleans 135m 95w

Post time to comment

Franxiety

Fanxiety from Adam Stevenson on Vimeo.

Thursday, February 19th

CrossFit.  What's your excuse?

CF Total

1 rep max of:

Squat

Shoulder Press

Deadlift

Post total to comments

Wednesday, February 18th

Over Head Squat

5-5-5

WOD

60 Double Unders

30 Power Cleans (135/95)

30 Ring Dips

60 Double Unders

Post weight and time to comments

Do you suffer from Franxiety?

Bench 5-5-5

Fran

21-15-9

Thrusters

Pullups

Post weight and time to comments.

Franimals video coming soon!