Monday, July 28, 2014

Push It

CrossFit Kids Class - 5:00pm

Strength: Backsquat

WOD:
AMRAP 8 Minutes
5 Squat Cleans (RX-185/105, L2-135/75, L1-95/45)
6 Bar Facing burpees

Push it

Sunday, July 27, 2014

Saturday, July 26, 2014

Free Community Workout

Free Workout - 10:00AM

Want to see what CrossFit Forney is about? Join us for a free workout! Bring a friend and come do a team workout with us. Are you looking for something different to help you meet your fitness goals? Are you looking to have fun while working out? Come try something that works and make new friends. The workout is completely FREE! All workouts can be modified for all fitness levels to meet your needs! That means anyone can do this! Our trainers will be there to instruct you, help you through the work and answer any questions you have. All you need to bring is a great attitude, clothes to workout in and something to drink. Bring a Friend! This is a perfect opportunity to find out what CrossFit is about! Don't join a gym, join our community! Come check out the 1st and original CrossFit gym in Kaufman County!

We'll get started at 10:00am but try to arrive around 9:45. This is a great chance for you to come and see what CrossFit is all about. You can participate or just watch and ask questions afterwards. Bring lots of water, a friend, and a smile! We will not be having one next week

We lift together

Friday, July 25, 2014

Lets Jerk It

Strength: Jerk

WOD:
Amrap 4
7 HSPU (L2-pike, L1-DBSP)
7 Power Cleans (RX-155/105, L2-115/85, L1-75/45)
*Rest 1 Minute
Amrap 4
12 HR Push Ups
12 Deadlifts (RX-155/105, L2-115/85, L1-75/45)

Clayton warming up

Thursday, July 24, 2014

Be Determined

Skill: Double Unders

WOD:
3 Rounds
10 Thrusters (RX-115/75, L2-95/55, L1-65/35)
15 Ring Dips (L2-bands, L1-box dips)
20 KB Swings (RX-53/35, L2-44/26, L1-35/18)

Rich working

Wednesday, July 23, 2014

Luck happens when preparation meets opportunity

CrossFit Kids - 5:00pm

Strength: Deadlift

WOD:
1000m Row (L1-750)
Then
15-9-6
Overhead Squat (RX-135/95, L2-95/65, L1-65/35)
Muscle Up (L2-MUT+RD, L1-RR+RD)

Ashley getting ready for her first lifting meet. 

Tuesday, July 22, 2014

Go Overhead

Skill: Toes To Bar

WOD:
3 Rounds
15 Front Squats (RX-155/105, L2-115/65, L1-75/35)
25 GHD Sit Ups (L2/L1-situps)
50 Double Unders (L2-25DU, L1-10DU/50 Singles)

Edward going overhead