WOD

Main – CrossFit Believe in YOURSELF!! Warm-up CrossFit Spanish Fort Warm Up 1 (No Measure) 200m Run then, 3 rounds: 10 air squats 10 PVC pass thrus 10 sit ups 10 supermans 5 burpees Weightlifting Clean and Jerk Clean & Jerk: Sets 1, 4 and 7 – x 3 reps Sets 2, 5 and 8 –... READ MORE

Main – CrossFit If it is important to you, you will find a way. If it’s not you will find an excuse! Warm-up Warmup (No Measure) 3 Rounds 10-15 Reps Samson Stretch (15-30 seconds per leg) Overhead Squat w/ PVC Back Extensions Mountain Climbers Then, 200m Run... READ MORE

Main – CrossFit LIFE begins at the END OF YOUR COMFORT ZONE!!! Warm-up CFSF dynamic warmup (No Measure) 10 min – 2 rounds: 10 Arm circles forward – each hand 10 Arm circles backward – each hand 10 Pass-throughs 10 Side swings – each hand 10 Toe... READ MORE

Main – CrossFit Look in the mirror… That’s your competition!!!! Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL... READ MORE

Main – CrossFit Stay Close to anything that Makes you Glad you are ALIVE. Warm-up CFSF Warm up (No Measure) 200m row 2 rounds: 10 air squats 10 pushups 10 situps 5 burpees Stretch your knees, hamstrings, hips for a few min. Metcon Metcon (Time) For time: 45 Pull-Ups 45... READ MORE

Main – CrossFit Stay Positive, Stay Fighting, Stay Brave, Stay Ambitious, Stay Focused, STAY STRONG!!! Warm-up CFSF Warm up (No Measure) 200m row 2 rounds: 10 air squats 10 pushups 10 situps 5 burpees Stretch your knees, hamstrings, hips for a few min. Metcon (Time) 5... READ MORE

Main – CrossFit The distance between who I am & who I want to be is separated only by my actions. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″,... READ MORE

Main – CrossFit You are in complete control over your mind and the factors that will ultimately influence you to take action. If you continue to be persistent, you will discover success when you least expect it. The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of:... READ MORE