Heavy Deads and Big Boxes

Strength: Find 1Rep Front Squat Max

WOD:
RX
21-15-9
Deadlift (315/205)
Box Jumps (30/24) Pause standard

L2
21-15-9
Deadlift (185/100)
Box Jumps (24/20) Pause standard

L1
21-15-9
Deadlift (115/65)
Box Jumps (20/16) Pause standard

Eastbound Throwdown's RX Women Winners

7 and 7

CrossFit Kids Class - 5:00pm

Strength: Find 1 Rep Deadlift Max

WOD:
In 7 minutes, find your:
Overhead Squat - 3 rep max
Bars must be pulled from the ground.
Starting weights are 185lbs or 135lbs for guys and 125lbs or 95lbs for girls. (L2 & L1 will pick their starting weight).
Guys must increase by 10lbs each attempt. Girls must increase by 5lbs each attempt.
Weight must be taken from ground.
Then
2 minute rest
Then
For time (7 minute time cap):
RX:
30 Burpee Muscle-ups (Ring height = 88" / 82")
Record highest successful load on WOD1 and time (or number of reps completed) on WOD2.

L2: 30 Burpee Pull-ups

L1: 30 Jumping Pull Ups

Eastbound Throwdown's Scaled Men Winners

The 100s

Strength: Find 1 Rep Push Press Max

WOD:
RX:
For time (25 minute time cap):
100 Wall balls shots (20/14)
100 Chest-to-bar Pull-ups
100 Pistols
100 1-arm Dumbbell Snatches (60/40)

L2:
75 Wall balls (14/10)
75 Pull Ups
75 Pistols (modified)
75 1-arm DB Snatches (Choose weight OVER 20lb)

L1: 
50 Wall Balls (10/6)
50 Pull Ups (Assisted/Ring Rows)
50 Air Squats
50 1-arm DB Snatches (Choose weight UNDER 20lb)

Eastbound Throwdown's Scaled Women Winners

Jackie is back!

CrossFit Kids - 5:00pm

It's Regionals week! We're maxing out everyday this week and doing a WOD that's the Regional athletes are doing. We will be closed for Regionals on Friday. There will NOT be any classes Friday or Saturday.

Strength: Find 1 Rep Back Squat Max

WOD:
"Jackie"
RX:
1000M Row
50 Thrusters - 45lb
30 Pull Ups

L2:
1000M Row or 800M RUN
50 Thrusters - 35lb
30 Assisted Pull Ups

L1:
1000M Row or 800M RUN
25 Thrusters - 25lb/15lb
15 Assisted Pull Ups / 25 Ring Rows

National Guard WOD Winners!

Rest day

You've worked hard all week. We have lots of big accomplishments this week. Take a rest day. Next week we take on the individual regional workouts and do some maxing out!

Little Jennifer got her 1st pull ups just after 2 and half months with CrossFit Forney!

Free Workout And Lifting

Free Workout - 10:00am
Lifting Class - 11:00am


Still haven't tried CrossFit? Want to see what these HUNDREDS of people did a couple of Saturdays ago?
Check here:

Come try a completely free CrossFit workout! Don't join gym, join our community. Come meet cool new people while getting an amazing workout in! Several certified trainers will be there to guide you through a challenging workout while making sure you are safe. What are you waiting for? Be sore or be sorry you missed a great workout!

Get ready for another competition. This time in The Woodlands, Tx!

Get your laps in

Skill: Group Warm Up

WOD:
AMRAP 5:
RX
10 Power Snatches (95/65)
10 Power Snatches (115/75)
10 Power Snatches (135/95)
10 Power Snatches (145/105)
10 Power Snatches (155/115)

L2: 
10 Power Snatches (75/45)
10 Power Snatches (95/65)
10 Power Snatches (115/75)
10 Power Snatches (135/95)
10 Power Snatches (145/105)

L1:
10 Power Snatches (55/35)
10 Power Snatches (75/45)
10 Power Snatches (95/65)
10 Power Snatches (115/75)
10 Power Snatches (135/95)

Brittney getting laps in