MONDAY, March 1, 2010First off, I want to thank everyone who came out to the affiliate and
fitness challenge at CrossFit FTF this weekend! We really appreciated your support. Thanks goes out to the guys at CrossFit
FTF for putting on a great event. For those that missed it, you really should have been there, it was a day full of fun, comraderie,
good food, and even better workouts. For results of the days action, check out www.crossfitftf.com.
WOD
"Mary"
As Many Rounds as Possible in 20 min.
5 Handstand Pushups
10 One Legged Squats (alternating)
15 Pullups
28 feb 10 @ 9:03 pm
SATURDAY February 27, 2010For Total Reps:
5 Minutes Situps
4 Minutes Squats
3 Minutes Lunges
2 Minutes Pushups
1 Minute Burpees
Gotta Love GHD Situps, Nice extension Marie!
26 feb 10 @ 9:32 pm
FRIDAY, February 26, 2010Don't forget! We will be closed tomorrow for the Central
Valley Affiliate Competition in Fresno. Everyone is invited to come down and join us at CrossFit FTF for a great day. There
will be workouts for all ability levels, food, and lots of other CrossFitters to meet and hang out with. Go to www.crossfitftf.com for more info. Lets make a good showing!
For those of you not able to join us in Fresno, there will be a workout
posted here tomorrow for you.
WOD
7 Rounds For Time:
10 Wall Balls
10 Box Jumps
24/18 in.
10 Pullups
10 KettleBell Swings 1.5/1 Pood
100m. Sprint
Kristi showing good form during the deadlift ladder workout.
26 feb 10 @ 6:32 am
THURSDAY February 24, 2010
5-5-3-3-3-1-1-1
Push Press
Scott's weighted pullup at 100lbs, Nice Work!
TUESDAY February 23, 20105 Rounds for Time:
15 Burpees
10 Over Head Lunges 45/25lbs
10
Manmakers 40/25lbs
15 Lunges
The rewards of finishing Hansen are quite twisted, Gotta Love the Heros!
22 feb 10 @ 9:58 pm
MONDAY February 22, 2010
21-15-9 reps for time:
Pullups
Sumo Deadlift High Pull
95/63lbs.
Shoulder Press 95/63lbs.
Sally had a great workout the other day hitting 183lbs on her back squat. That is a 50 lb. P.R.!!!
SATURDAY February 20, 2010*Arrive early to warm up, the 8am class will begin at 8:10
"Hansen"
Five Rounds for Time:
30 Kettle
Bell Swings 2/1.5 Pood
30 Burpees
30 Glute-ham Situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working
on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother
Matthew (also a Marine).
19 feb 10 @ 9:36 pm
FRIDAY February 19, 20105-5-3-3-3-1-1-1
Back Squats
The best thing for your marriage, working out together!
18 feb 10 @ 10:13 pm
THURSDAY February 18, 2010"Bottom to Bottom Tabata"
4 minutes of 20 seconds
of work
with 10 seconds of rest
Squats
Pushups
The workout will be a full 4 minutes
of
Squats followed by 4 minutes of Pushups.
The resting position for your Squats and
Pushups is in the bottom
without resting
your butt or chest on the ground.
Nice work Tyler!
17 feb 10 @ 10:08 pm
TUESDAY February 16, 2010"DT"
Five Rounds for Time
12 Deadlifts
155/110lbs
9 Hang Power Cleans 155/110lbs
6 Push Jerks 155/110lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when
his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
15 feb 10 @ 9:00 pm
MONDAY February 15, 2010For Time:
30-20-10
Push Press 85/53lbs
Situps
Pushups
Toes to Bar
Nice shot Joe!
14 feb 10 @ 7:58 pm
SATURDAY February 13, 2010"Griff"
1 Round for Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by
an IED strike to his vehicle. Travis is survived by his son Elijah.
12 feb 10 @ 7:50 pm
FRIDAY February 12, 2010
Deadlift Ladder for as Many Minutes as Possible
@ 60% of
your Deadlift Max
A Ladder goes as follows: 1 Deadlift for minute 1, 2 Deadlifts for minute 2, 3 Deadlifts for
minute 3 and so on until you can't finish the needed reps for the minute.
11 feb 10 @ 8:29 pm
THURSDAY February 11, 2010"Helen"
3 Rounds for Time:
400m Run
21 Kettle Bell
Swings 1.5/1 Pood
12 Pullups
Snatches in action, Gotta Love It!
10 feb 10 @ 10:27 pm
TUESDAY, February 9, 2010
Change of Plans!
3 Rounds For Time:
15 Wall Balls
20/14lbs.
15 Power Snatch 75/45lbs.
Mark Your Calendars! Saturday, Feb. 27. We want to make a strong
CrossFit ParaBellum Showing at the FTF affiliate challenge. Come on down and workout, or just come to show your support as
a spectator! www.crossfitftf.com for more info.
Travis working his way through "Grace"
MONDAY February 8, 2010
"Grace"
For Time:
30 Clean and Jerks
135/93lbs.
SATURDAY, February 27, 2010 we will be participating in the FTF Fitness Challenge, and Open Affiliate
Challenge! It should be a day full of fun and torture! We are encouraging everyone to attend and even compete if you want
to. Even if you are not at the level you want to be at, you can still register and test yourself against the workouts that
will be held. It is going to be held at CrossFit FTF in Fresno. For more info, and to register, go to www.crossfitftf.com
Renee and Deanna, working on handstand pushups without Bands! Looking strong!
SATURDAY February 6, 2010Double "Annie" for Time
100, 80, 60, 40, 20
Double-unders (sub 4x singles)
Situps
Travis Power Cleaning 160lbs. and Renee Power Cleaning 108lbs.
5 feb 10 @ 9:37 pm
FRIDAY February 5, 2010Power Cleans
5-5-3-3-3-1-1-1
Scott finishing 10 minutes of Handstand Pushups, way to push!
4 feb 10 @ 8:36 pm
THURSDAY January 4, 2010
5 Rounds for Time
20 Kettle Bell Swings 1.5/1Pood
15
Push Press 85/53lbs
10 Power Snatches 85/53lbs
3 feb 10 @ 10:57 pm
TUESDAY, February 2, 2010Run 5k
Okay people, think about this. If you are in a morning
class, wear warm clothing such as long sleeves, hat, and gloves if you want them. If you are in the evening class and you
own a head lamp, bring it! We have street lights on some of the route, but not all of it. So, that being said, dont wear all
black if you are coming in the evening! It is an easy route, not much traffic, but lets be smart. Safety is our number one
concern.
Joanna, doing Sumo Deadlift High Pulls with 1/3 of her body weight, nice Job!
1 feb 10 @ 11:09 pm
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