Archive for July 5th, 2012
W.O.D.
Thursday, 05 July 2012 21:51
0 Comments
Wellness
(A)
Deadlift
5, 5, 5, 3, 3, 3, 3
(B)
-10 Kettlebell Swings (eye level)
-40 ft. Bear Crawl
*5 rounds
Fitness
(A)
Deadlift
(Wendler Week #3)
(B)
-15 Kettlebell Swings (American)
-40 ft. Bear Crawl
*5 rounds
Competition
(A)
Deadlift
(Wendler Week #3)
(B)
-20 Kettlebell Snatches (alternating)
-40 ft. Bear Crawl
*5 rounds
(C)
Dumbbell Rows
3 x 8-10 per arm (as heavy as possible)
We have 6 teams (24 members) competing Saturday, July 14th in the Battle of the Boxes at CrossFit Jaguar in Carrollwood. Try and come out for part of the day or the whole day to cheer everyone on!!! Check out the event details here: http://tampabayboxbattle.com/
“Rahoi” Hero W.O.D. Happy 4th of July (Wednesday)
Thursday, 05 July 2012 21:43
0 Comments
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
-24 inch Box Jump, 12 reps
-95 pound Thruster, 6 reps
-6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
-24 inch Box Jump, 12 reps
-95 pound Thruster, 6 reps
-6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
W.O.D. (Tuesday)
Thursday, 05 July 2012 21:32
0 Comments
Wellness
(A)
Strict Press
5, 5, 5, 3, 3, 3, 3,
(B)
-10 Sit-ups
-10 Push-Ups
-30 Single Jump Ropes
*15 Minute AMRAP
Fitness
(A)
Wendler Strict Press
(B)
-5 Toes Through Rings
-10 Hand Release Push-Ups
-15 Double Unders
*15 Minute AMRAP
Competition
(A)
Wendler Strict Press
(B)
-10 Toes Through Rings
-20 Hand Release Push-Ups
-30 Double Unders
*15 Minute AMRAP
(C)
Dumbbell Shrug
3 x 12-15
We have a shower at the new gym! You are welcome to use it after your workout. Just remember we CrossFitters do things “For Time.” Please take quick showers, you never know when you will be on the clock 
There is shampoo, conditioner and body wash in the shower, bring your own towel, wash cloth and flip flops…and keep the floor dry! Your Mom isn’t going to be there to clean up after you. Thanks!
There is shampoo, conditioner and body wash in the shower, bring your own towel, wash cloth and flip flops…and keep the floor dry! Your Mom isn’t going to be there to clean up after you. Thanks!
THANKS!
Thursday, 05 July 2012 18:00
0 Comments
We want to thank everyone that has helped out with the big move!!! Our CrossFit En Fuego Family is like no other…kind, giving and very helpful!!! The box is really coming together. Again many thanks to all our members for helping out and for being patient during this transition. We love you!
First W.O.D. in the New Box: “Nasty Girls”
Thursday, 05 July 2012 17:55
0 Comments
Favorite Links
