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Archive
Rest Day
Sunday, July 18, 2010Rest Day
2010 Box Games
Congratulations to all who competed! What an Event. We can't say enough about all the volunteers, coaches, judges and individual athletes that left it all out on the field of competition. Thanks again for making this first annual event a big success! I would also like to thank two very special people that worked behind the scenes and without them, the event would not have happened. Thanks Missy and Jami for all your support and help!
Rest Day or Pick a Benchmark WOD
Friday, July 16, 2010WOD
Competitors
Rest Day with Active Recovery, Foam Rolling, Dynamic Flexibility, Skill Work, Mental Exercises....
Non-Competitors (this time)
Choose a Benchmark Girls or Hero WOD to perform in honor of the CrossFit Games, CrossFit Fort Worth Box Games and your fellow crossfitters
Post the WOD and times, loads to comments
2010 CrossFit Games Schedule Link
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1 Day until the CrossFit Fort Worth Box Games!
Don't miss it! Competitors report to the box office at 8:00 am for Check-In and Registration. If you have family and friends that will be attending the event, please bring folding chairs, coolers, water, ice, and pop-up tents if you have them. Remember that classes are cancelled for Saturday, July 17th.
Also, check out the new Search Box for the Website! It rocks...You can pull up any WOD, Forum, or blog topic with the click of one button.
Musings of a CrossFit Box Owner, Coach and friend...
Wow, it's been over a year ago that we opened the box! Since then, we have made many friends and had many memories. A wise friend of mine, even though he is not that old, once said, "community is what holds it all together." He is and was right! We are blessed to have this community we call CrossFit and CrossFit Fort Worth. Contrary to some views, we are all blessed by our creator! What started out over 2 years ago as a simple desire to get in shape, became a desire to bring some others with me, and now it has blossomed into others bringing others. We are thankful for each and everyone of you and your families. We pray a special blessing on you, your health, families and friends.
Now let's go out there and kick some tail and take some names...
Coach D, Dman and whatever else you want to call me!
Active Rest or The Air Force WOD
Thursday, July 15, 2010WOD
Competitors
400-800 meter run, 65% (should be able to hold conversation at this rate)
Dynamic flexibility /Shoulder mobility
3 sets not for time of
10 Strong pulls on the rower, 10 push-ups, 10 KB swings, 4 Squat Cleans @ 40% max
Focus on perfect form and full ROM on each rep or movement
Finish with 800 meter run @ first 400m 75-80%, last 800m @ 65-70%
Foam Roll out quads, hamstrings, gluts, lats or anything else that needs tender loving care!
Non-Competitors
Air Force WOD
20 Thrusters, 20 SDHP, 20 Push Jerk, 20 Overhead Squat, 20 Front Squat
Every minute on the minute do 4 burpees before starting the movement, if you are in the middle of a rep and the next minute starts, do 4 more burpees, continue this until all reps completed. Scale weight to capacity 95/65
Post time to comments
Two days before the games and we are all ready to get things rolling! Just some last minute details first. When you arrive at the box Saturday morning, competitors will go to the front office for registration and check-in. Family and friends can go ahead a go to the back yard and set-up for watching the games. After registration and check-in is completed, we will have a competitors meeting in the box and announce the first WOD.
If you have not paid for registration, bring your fee Saturday morning. Also, check your e-mail to see if we billed through your membership account.
We look forward to seeing everyone and this is going to be a great event! Thanks Coach Matt for the programming!
2010 CrossFit Fort Worth Box Games
Tuesday, July 13, 2010WOD
Four rounds for time of
Overhead Barbell Carry to the fence and back 115/75#
Box Jumps 20 reps
Post time and load to comments
Hint - NASA needs it!
The games are nearing and the competitive class is growing! Please make note of the following information for the box games on Saturday, July 17th.
Classes are cancelled for Saturday July 17th, but there are three WOD's for everyone to be involved in!
The competitive class for the games is growing. We will also have a recreational class where the WOD's can be performed at a non-competitive level. Please contact the office at 817-271-4005 or 817-715-3437 if interested.
All competitors report to the front office between 8:00-8:20 Saturday morning for registration and check-in.
Family and friends will be able to set-up in the "back yard" with their chairs, blankets, pop-up tents, etc...Get there early to get a good spot....We will have water available, but please bring plenty of water.
We will have a bounce house for kids and also other games to play!
Thanks Coach Clayton for programming today!
Clean-Run-KB
Thursday, July 01, 2010WOD
Four rounds for time of
Hang Cleans 12 reps 95/65
Run 400 meters
KB Swings 24 reps 1.5/1 pood
Post time to comments
Box Games Hint # 2 - Clean up your act!
If you were signed up for the Mud Run in November, you need to register your team or as an individual. Also, we have changed the Calendar of Events Section to the left, check it out! Mouse over the Calendar of Events title to see the box calendar.
Run, Jump, Lift...
Saturday, June 26, 2010WOD
Run 800 meters
25-20-15-10-5
Box Jumps 20"
Ground to Overhead lift (choose the lift) 95/65
Double Unders
Complete with Run 800 meters
Post time to comments
2010 CrossFit Fort Worth Box Games
The 1st Annual CrossFit Fort Worth Box Games are here!
July 17th @ CrossFit Fort Worth
Start Time 9:00 am
Two Epic WODS for Men's & Women's Competitions, WODS will not be announced before the event! Competition will be limited to only members.
3 Place Winners in each Gender!
Other Prizes and awards to be given so come one and all and bring your family. We will also be celebrating the 1 year Anniversary of our box! Don't miss this event. We will have food, refreshments and fun for the kids.
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