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Archive
Overhead Squats
Friday, May 14, 2010WOD
Overhead Squats 5x5
Rest
10!-10,9,8,7,6,5,4,3,2,1
Box Jumps 20"
HSPU (scale to push-ups or pike HSPU, if piking maintain vertical posture)
Post loads and time to comments
This firefighter not only brings his "A" game to any fire, but he also is a CrossFitting beast!
Come one, come all! We are adding a Ladies Only CrossFit Class at 8:30 am T-Th! This class will be taught be Miles. Our goal is to promote more ladies who don't presently train due to scheduling issues to have a later morning class for training. We are also working on a childcare sharing model where moms can come and train and provide each other childcare during the training session. If you are interested in the childcare, contact Michele at 817-715-3437.
Posted by: Darin Deaton
Back Squats
Wednesday, March 31, 2010WOD
Back Squats 5x5
GHD Hip Ext 3x10
Post loads to comments
Springtime WOD's, luv'em!
Posted by: Darin Deaton
Split Squats
Monday, March 15, 2010WOD
Split Squats 8x3
Rest
4 Rounds for time of
Shuttle Run
Power Snatch 75/45 6 reps
Ring Push-Ups 12 reps
Post time to comments
Brady doing some heavy Power Cleans in a WOD!
Posted by: Darin Deaton
Intervals
Tuesday, March 09, 2010WOD
Three rounds for time of
Checkout this post on Mark's Daily Apple!
Row 400 meters
Back Squats 8 reps 185/135
Run 400 meters
Rest 1:2 in between rounds
Post total time including rest period
"Those who can't go forward, pull us back..."
If you have interest in doing the Spring Mud Run, please contact our office by tomorrow. We are needing to put together teams and coordinate who is running!
Check out the food blog, hehe!
Posted by: Darin Deaton
Back Squats
Friday, February 26, 2010WOD
Back Squats 5x5
Work toward failure with assistance in the last two sets.
Rest
Four rounds for time of
Hang Power Cleans 10 reps
Double Unders 15 reps
Rest
Post loads and times to comments
Think anaerobic training and proper diet can help you lean up...?
Posted by: Darin Deaton
Back Squats
Tuesday, February 09, 2010Back Squats 1-1-1-1-1-1
Rest
For time
KB Swings 100 reps 1.5/1
Post time and loads to comments
Posted by: Darin Deaton
Overhead Squats
Wednesday, January 20, 2010WOD
AMRAP in 10 minutes
Overhead Squats 5 reps 95/65
Sit-Ups 10 reps
Wall Ball 15 reps 14/20
Post number of rounds to comments
On-Ramp Class member Lindsey perfecting Air Squats!
Continued success stories are rolling in from the Food Challenge! Check out the food blog and Brady Gunn's newest observation.
"In reaching our goals it is the WHY that fuels our motivation, not the how!"
Posted by: Darin Deaton
Back Squats
Wednesday, December 30, 2009WOD
Back Squats 3x5
Rest
'JT'
21-15-9
Handstand Push-ups
Ring Dips
Push-Ups
Post loads and times to comments
Jenny Pushing through Push-Ups!
Posted by: Darin Deaton
Back Squats
Monday, December 21, 2009WOD
Back Squats 3x5 (heavy squats)
Rest
Four rounds for time of;
Row 400 meters
MB Hand swap push-ups 20 total reps
Sit-ups 20 reps
Post loads and time to comments
Seth Carrying Mike in a Buddy Carry for Warm-Up!
That'll warm you up! What a great time we have at the box. This next week will be hectic with the Christmas holidays and our schedule. The box schedule will be as follows;
Thursday 24th Christmas Eve Closed
Friday 25th Christmas Day Closed
Saturday 26th Closed
On-Ramp Classes start January 15th, 2010!
Come one come all, ladies that is! Ladies Night Out! All CrossFit Fort Worth Ladies are invited to a Ladies Night Out, Tuesday 22nd @ 7-9 pm @ Flips, 6613 Fossil Bluff near Western Center and 35W. Contact Tina.
Posted by: Darin Deaton
Front Squats
Friday, December 18, 2009WOD
Front Squats 5x5
Rest
Three rounds for time of;
Row 250 meters
Power Cleans 10 reps 135/95
Pull-Ups 15
Post time and loads to comments
Ok, the programs are finally coming together. The ON RAMP CrossFit Classes will start in January.
This will be a 12 session series for the first 30 days of any new member's membership at the box. The goal of this class will be to develop solid movement mechanics, consistency and then transition into higher intensity training. Each class session will be coupled with a WOD that will support the movements taught for that session. the On-Ramp Class Series will replace Elements Classes starting in January.
If you are an existing member, and would like to participate in this class, the cost will be 150.00 for the month. Your membership will then go back to it's existing rate. We will be posting it on the schedule soon! Also, look for the ON RAMP Class graphic here on the home page to link to program information. Please contact the office if you would like to schedule.
We are also working on a CrossFit Essentials Class. This class will be targeted to athletes that need greater attention to flexibility, mobility transitioning, and scaling or modification of WOD variables. Athletes that might do well in this class would include the de-conditioned or more mature athlete. Make no mistake about it, THIS WILL BE CrossFit! Our goal is to provide classes and training that better suit the needs of all athletes. We are working on a schedule for this class.
We would like your feedback for the scheduling of the ON RAMP CrossFit Class and CrossFit Essentials Class. Please contact us with your feedback or leave comments in the blog.
Posted by: Darin Deaton
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