Wednesday, April 23, 2014

Push Through

CrossFit Kids Class - 5:00pm

Strength: Clean & Jerk

WOD:
21-15-9
HR Push Ups (L2-Pike, L1-DBSP)
Thrusters (RX-115/85, L2-85/55, L1-55/25)
Walking Lunges

Josh overhead squatting
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Tuesday, April 22, 2014

Just Get Up

Strength: Jerk

WOD:
3 Rounds For Time
14 Shoulder To Over Head (RX-115/85, L2-75/55, L1-55/25)
28 Box Jumps (RX-24/20, L2-20/16, L1-16/12)
*Max Double Unders after each round
We're taking total time and total double unders

Get Up
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Monday, April 21, 2014

Make Goals & Destroy Them

CrossFit Kids Class - 5:00pm

Strength: Snatch

WOD:
Amrap 12
30 Hang Power Cleans (RX-135/95, L2-95/65, L1-65/35)
20 Alternating Pistols (L2-Assisted, L1-Air Squats)
10 Handstand Push Ups (L2-Pike, L1-DBSP)

Coach Emily killing 14.5

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Sunday, April 20, 2014

Rest Day

Take a rest day and go do something fun.

Shelley killing toes to bar on 14.4

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Saturday, April 19, 2014

Free Community WOD and Barbell Club

Free Workout - 10:00AM
CrossFit Forney Barbell Club - 11:00am 

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.

CFF taking on 14.5

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Friday, April 18, 2014

Do Work

Skill: Rowing

WOD:
3 Rounds
20 Ring Dips (L2-Bands, L1-Box Dips)
20 KB Swings (RX-53/35, L2-35/26, L1-26/18)

Keri doing work

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Thursday, April 17, 2014

Keep A Good Position

Strength: OLY Work

WOD:
AMRAP 10 Minutes
15 OHS (RX-115/75, L2-75/45, L1-45/15)
15 Handstand Push Ups (L2-Pike, L1-DBSP)

14.2 going down