Results of a Fight Gone Bad!

A Few Definitions of Fight:
1. to put forth a determined effort
2. to contend against in or as if in battle or physical combat
3. to attempt to prevent the success or effectiveness of
4. wage, carry on
5. to take part in
6. to struggle to endure or surmount
7. to gain by struggle
8. to resolve by struggle
9. to manage (a ship) in a battle or storm b : to cause to struggle or contend c : to manage in an unnecessarily rough or awkward manner

What a day! Those of you that visited the box today took a beating; heat and all! And it was a fight that went bad! If you read the definition/s above ask yourself if you lived up to its meaning! From what we saw, I'd say you all fought the fight and it definitely fought back! (Above are just a few of it's victims! :) Way to go everyone! Give yourselves a pat on the back for your hard work! And if you missed it, don't worry! You just never know when FGB is going to pop up it's ugly little head again! ;)

CLF Coaches via Coach Monica

WOD Thursday 7-15-10

Warm Up
CFWU
2x

Skill:
Learn and work on the Hollow Position and Hollow Rocks
Example of what Hollows are HERE

5 to 10 mins.

WOD:
Fight Gone Bad
1 minute of each of the following, no rest between movements, complete as many reps as possible at each station.

Wall balls #20/14
Sumo Deadlift High Pull #75/45
Box Jumps 24/18''
Push Press #75/45
Row (for calories)

Rest 1 min
3 Rounds

Calling All Runners and Wanna Be Runners!

Whether you are wanting to run a race or want to learn a better running technique to rock n' roll in your WODS, come checkout the introductory crossfit endurance class Thursday evening (July 15th) at 5 p.m. or 6 p.m. led by Crossfit Endurance Coach Ryan. All participants will be filmed to help analyze your running with instant feedback! Come check it out! For more questions contact Crossfit Endurance Coach Ryan at 817-228-1102

via Coach Monica

Awesome job on the lunges and KB swings today!!! For those of you that knew this it was my 25th birthday today (ha) and it made it much more fun to see y'all suffer to help me celebrate! Just kidding! Great job everyone! Coach Monica

WOD Wednesday 7-14-10

Warm up
3x
10 Back extensions
10 GHD sit ups
10 Squats hops
5 push ups
5 pull ups

WOD:
With 1 #53/35 KB complete 5 rounds of:

10 steps walking lunges
12 KB swings

hold the KB any way necessary during the lunges

Spend the rest of the day on Active recovery, Mobility, Flexibility.

WOD Tuesday 7-13-10 A.K.A. Rings of Death!

Warm Up
CFWU 3x

Strength:
Box Squats
65 to 75% of 1 rep max
7 sets of 4

WOD
21-15-9
Ring Row
Ring Push ups
Ring Dips

wod created by Ryan Tibball!

WOD Monday 7-12-10

Warm-up 3x
10 pass throughs
10 Presses (PVC)
10 squats
10 sit ups

Skill:
with a light bar, #45/33/PVC, work on your hang clean form, speed and power going from the hang into the front rack position. Quick, powerful, explosive hip drive, big pull, fast elbows.
See how, Sage B. does it HERE.

5 Sets, 10 Reps
WOD: FRAN!

21-15-9
Thrusters #95/65
Pull ups