FME

Saturday Aug 25 2018


Please join us this morning for our weekly Free Community Workout at 8:15am. Come and see what happens when you take a couple of coaches, about 50 people and a gym full of equipment, it’s pretty exciting!

Tonight the party of all parties takes place at Fox Heights in honor of our Games Athlete Tom Fameree. We will all raise a glass to congratulate Tom on his 9th place finish at the CrossFit Games. Members and their significant others are all welcome to attend! Party begins at 7pm. 
Have a great Saturday!
1.) Every 2 minutes for 12 minutes 
5 Clean Deadlift (Finish lift in High Hang position)
3 High Hang Power Clean
1 Split Jerk
Note: Add load each round. 
1.) FME
25-20-15-10-5
GHD Sit-ups 
5-4-3-2-1
Muscle Ups
1-1-1-1-1
Rope Climbs
*2.) 5 Rounds 
20’ Handstand Walk
5 Free Standing Handstand Push-ups 
Note: 7 minute cap



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75-105# complex, community wod
13:38 banded MU progressions
Clean/jerk thing up to 115#
Modified Free Wod
20 min: 3 rds + 12 s2o (30 wb @ 12#, 20 s2o @ 15# dB, 10 ring rows, .5 bike)
Around 20 minutes rx? Clock was turned off
Deadlift/clean/jerk ^125#; mobility
GHD/10 DB Split Squats/100m run. 85# deadlift/clean - no jerk.
6:09 (started at mu)
135-205# complex
7:28 with UB movements
C&J complex: 135 WU, 155, 165, 175, 185, 195, 205# / *2.) complete in 9:40 / Snatch doubles @ 115, 135, 155, 175, then 5 reps @ 185# / Shoulders were fatigued from yesterday!
MU progression and Ab mat SU - time?? Forgot to look
Complex up to 120# Free WOD
135-175# complex