Skill Work: Max Height Box Jump

WOD: Bar Combo

5 Rounds for time and weight of:

3 Snatch Pulls

2 Power Snatches

1 Snatch Balance

2 Power Snatches

3 Snatch Pulls

*Rest 60 secs between rounds.

Allright FCF’ers. 3 weeks until Fight Gone Bad. It’s time to kick the fund raising into high gear. I’m only asking that you raise 150 each. Everyone should know at least 10 people that you can hit up for fifteen bucks for a good cause.  I hate asking people for money too but this really is a worthy cause. I have good friends who have benefited from the Wounded Warrior Project and Livestrong does great things as well. Get to it.

Snatch Balance

College Football Starts Tonight.

Power Lifter Dave Tate

SWOD: Overhead Squat 3, 3, 2,2,1

WOD: “Death by Tabata”

Alternating Tabata Deadlift and Burpee

Use 185/115

*If your 1 RM is higher than 275 for females or 405 for males use 185/275

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Rob Orlando does Grace in 7:57….. with 225!

Meatza. This is the best recipe I’ve come across in a while. If Cavemen lived on the Jersey Shore back then this is what they would eat.

SWOD: Rest

WOD: Make Up A WOD

Attention FCF Athletes: We have some awesome events coming up in the next couple months! First will be our Partner Paleo Challenge starting September 15th. This is the BIG ONE with cash prizes to the top winners, so start planning your menu and think about who you would like to pair up with. We will be doing measurements, before and after pictures, physical benchmarks and the daily food/points log.

Next will be Fight Gone Bad 5!!  On September 25 we will be host FGB5 here at FCF. Bring friends, famiy, co workers and anyone else that would enjoy watching or competing. We are doing very well with donations and raising $$ for these fantastic charities, so keep up the good work.

Lastly….and the one I am most excited about… is our very first Forever CrossFit Scout Snioper THROWDOWN!! This will be one of the most amazing displays of athleticism each of you will have the pleasure of seeing. This is a major part of what CrossFit is all about.  We will be hosting the Throwdown here on October 2nd and we already have a good number of CF’ers from other box’s coming down to compete with us. Dont be intimidated, I assure you, these are some of the best people you will ever meet. We would love for all our athletes to compete, but you do not have to….come cheer on your fellow FCF athletes, bring the fam, and enjoy the atmosphere! We would love to have as many attendees as we can fit in the parking lot so take some flyers and pass them out to everyone you know. 

Get Some FCF!

Powerlifter and swimsuit model Cheryl Anne Anderson. 287 Lb squat @ 103 lb BW

SWOD: Turkish Get Ups 3,3,3,3,3

WOD: 4 Rounds for Time of:

Complete the cycle 7 times
Power Clean
Thruster
Back Squat
Rack Jerk
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)

*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 2 minutes between sets.
Shrimp, Sausage and Summer Squash Casserole

I need to get this dog for College Football season.

SWOD: Squats 3×10 (Use your 5RM weight. If you need to rack the weight do so. Continue until you reach 10 reps)

WOD: 3 Rounds For Time:

10 Burpees

15 Pull Ups

20 Kb Swings (2 Pood)

25 Sit Ups

How Would You Stack Up?

How not to kip

WOD: Team WOD / Movie trivia.  Come test your anaerobic capacity and your capacity for useless knowledge.

SWOD: Full Cleans 5×3

WOD: Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SWOD: Thrusters 3,3,2,2,1

WOD: Runners choice 1 mile or 5k

The importance of triple extension

Why Quick, Cheap Food Is Actually More Expensive

We’ve got a month until Fight Gone Bad. We’ve raised over 1,000 so far but I think we’ve got a lot more in us. Here are a few vids showing the great causes we are helping.

Livestrong

The Wounded Warrior Project

WOD: Make up Day

Here are some awesome Nike Commercials to keep you motivated through the week.

Success is not calculated. It’s earned.

I miss High School Football

The Clock Tower

This one is for the 6AM crew.

Noel Devine WVU Running Back

SWOD: L-Pull Ups 3 x max

Pistol 3×15 each leg

WOD: 9 Deadlifts 315/225

1 Resisted Run

9 Clapping Push Ups

6 Deadlifts

2 Resisted Runs

18 Clapping Push Ups

3 Deadlifts

3 Resisted Runs

27 Clapping Push Ups

Anyone need an Office Linebacker at thier work? I think I’d be a good fit.

Devine in high school making people look silly