160812 - CrossFit | FYF | Why I wear red on Fridays.

Those acutely aware of my appearance may have already noticed that I wear a red shirt every Friday. What you may not know is why. 
There's been a longstanding movement called R.E.D. which stands for Remember Everyone Deployed. It started believe it or not with an email chain in 2005 and has grown into a much larger movement. It's not a fundraising thing, it's not a partisan political thing, it's not even an official military thing. It's just a simple way to show members of the armed forces and those that support them that we are aware that they're out there doing their jobs, day to day sometimes in the harshest and most dangerous conditions. We still have people forward deployed in combat, fighting against ISIS/ISIL, terrorists in the Philippines and central Africa, South America and many more places known and unknown to the general public.
You'll soon be able to purchase a red shirt from our online store to show your support for deployed servicemembers while kind of explaining FYF. Even if you don't choose to buy the shirt, I'd love for you all to show your support by wearing red with me on Fridays as well. 
-Coach Michael

15 rounds
:30 row, ski or airdyne
:90 pause with 5 hang squat cleans 75/55 and 5 burpee pull-ups

160805 - FYF CrossFit Partner WOD

2000m partner row
Switch as necessary, partner must hold 2x dumbbells or kettlebells in the front rack position while their partner rows 35/25


10-1 KB swing Partner 20m burpee broad jump
10 kb swings while partner 20m burpee broad jump
then partner 10 kb swings while partner 20m burpee broad jump and so on...

160603 - FYF | Bear Complex | The Body You Want is a Result of What You Do.

What does your physicality portray? What would you like it to? 

What does a sub 20 minute 5k runner look like? 

What does a powerlifter with an over double-bodyweight back squat look like?

What does a CrossFit athlete with a sub-20 minute 5k and a 213lb clean triple look like? And won her Region on the way to the Games? 

It's good to have aesthetic and performance goals, but when we get too wrapped up in one or the other, our internal funhouse mirror can warp what we think is ideal.

Keep working towards your goals by doing everything. Lift weights, run, jump, throw, crawl, climb, don't skip days and don't opt out of things you don't like or think you don't like and you'l be surprised how your body responds!

5 rounds
7 unbroken sets of the following:
Power clean (must be power, not squat.)
Front squat
Push press (combine the two into a thruster if you want), lower safely onto your back
Back squat
Push press (combine the two into a thruster if you want)
Front rack
Score is max load in one round of 7 unbroken sets

160513 - FYF13th

In the grand CCCF (formerly CFNFC) tradition of a F*ck You Friday, and on the occasion of it being Friday the 13th, we have 3 Gym Jones workouts (the originator of the FYF) to choose from. 
You can do 1, 2 or all 3. 

Jonestown Sprint
20 push press 75/55
20 burpee pull-ups
10 push press 75/55
10 burpee pull-ups

Jonestown Crawl
3 rounds
10 deadlifts @ 115% BW
25 box jumps 24/20

500m Ski erg
50 calorie airdyne
500m row


160415 - CrossFit | FYF "Filthy Fifty"

"Filthy Fifty" (30: time cap)
50 each of: (can be scaled to 30 each)
Box jump M:24 F:20
Jumping pull-ups
Kettlebell swings M:55 F:35
Walking lunges
Knees to elbows
Push press M:45 F:35
Wall balls M:20 to 10' F:14 to 9'


151009 - FYF

2 rounds
15 cal row or Airdyne
15 squat jumps (for height)
15 PVC overhead squats
Then as a group
Med ball throws

Snatch grip deadlift, hang squat snatch, overhead squat, snatch balance

5 stations :30 work, :30 rest, 5 rounds with additional :30 rest between rounds
Zercher carry (fat bar plus KBs and bands M:35s F:20s
Burpee broad jump
Bear crawl
KB broad jump M:55 F:35
Lateral box jumps

150904- CrossFit FYF

3 rounds
200m sandbag run
10 medball twisting lunges
10 alternating sledgehammer strikes
10 6-count burpees

3 rounds, 5 stations
1 minute each station, :45 between stations, 1:45 rest between rounds
Sandbag get-ups
Sled push M:200 F:150
Ground to overhead M:95 F:65
DB push press M:30-35 F:20-25
KB swing hops M:55 F:35