Run 400 meters

Wall Ball 20/14 20 reps

Box Jumps 20"  20 reps

Run 800 meters

Burpees 10 reps

Hang Cleans 95/65 lbs 10 reps

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Strike a Pose

Three rounds for time of;

21-15-9

Push Press 95/65

Chest to Bar Pull-ups

Front Squats 115/75

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Steve gutting out some push-ups!

This is information that I thought would be good for some of our new members to read. Even our seasoned athletes might find it educational.

Thanks to CrossFit Black & Gold for this "hip pocket" training on what makes up crossFit.

"CrossFit Total"

Back Squat 1 rep

Shoulder Press 1 rep

Dead lift 1 rep

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Daniel zoned out after "Clayton's revenge"

Housekeeping Matters: One of the things we talked about last night in the evening classes was being, "actively aware of your surroundings." For many who maybe are just starting at CrossFit Fort Worth, or for those who may have not spent much time in gyms, gym etiquette is something that we should all be aware of. So, here are some things to consider when at the box. 

When arriving at the box remember to be considerate of others who may be training in the middle of a WOD. If there is a class being run before the class you are attending, wait until that WOD is over before entering the gym training area and starting to stretch. Stretch or warm-up outside, run, row, stretch in other areas that won't distract training athletes. If you want to motivate athletes training, what a great way to help others! Once your class time starts, we will stretch as a group and the WOD will start after stretching. So, if you have stretched before the class time, you will just get another great opportunity to stretch again.Cool! 

Once we get ready to start the WOD, be aware of weights, sets, reps, movements, scaling that may be involved in the WOD. Spend the time to check the WOD Blog earlier in the day and determine what you are going to do. If you need guidance to scale movements, determine loads, etc..., notify your coach. Once the WOD starts, have fun! Our goal is to provide the best quality environment possible for your fitness. The only way that can happen is if we all work together. Thanks

Row 1000 meters

Walking lunges 20 reps

Row 800 meters

Walking lunges 30 reps

Row 600 meters

Walking lunges 40 reps

Row 400 meters

Walking lunges 50 reps

Row 200 meters

Walking lunges 60 reps 

* Lunges to be performed for each round as a combined total not each leg.

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"Fly bird fly"

I can still remember when I first started CrossFitting and I just knew my wife thought I was crazy, not that she doesn't now. I would come in from the local gym, or later from our back yard soaking wet and almost incapacitated, and then try to explain to her how good I felt. We were talking after a workout one day and she stated that she would never train the way that I did. Michele has always been my greatest supporter, but that did not mean that she always wanted to do what I was doing. There are several hobbies or endeavors that I have that she supports me in, but they just aren't her thing and vice-versa. Well, the picture above is Michele during "Clayton's Revenge" giving it her all in the 18" box jump. When she started training, she was not able to do 12" box jumps without holding onto the pull-up bar vertical supports, and even that was a challenge. Today she has fair exceeded my expectation level of where she would go with her crossFit experience. She is disciplined, goal oriented and purposeful in her training. Also, as a fringe benefit, she looks great! True Fitness is an inside job. The changes are not only on the outside. I am proud of all the accomplishments our athletes are making. There are so many examples of improvement throughout our members. These examples are the physical evidence and rate of return on the investment of hard work and diligence!

WOD