WOD 11/11/19

Strength: Backsquat 4 x 8 @ 65% Between sets, complete 8 KB bent-over row, each arm   WOD: 5 RFT 8 Ring Dips 16 Am KBS 400 m Run   Post: A) 3×12  weighted reverse lunges V-ups Sandbag over...

WOD 11/11/19

Happy Veterans Day We would like to take today to honor America’s veterans for their patriotism and willingness to serve and sacrifice for the common good. WOD: Armistice 11 Min AMRAP 11 Power Cleans (135/95) 11 Burpees over the Bar 19 Deadlifts (135/95) 18...

WOD 11/8/19

20.5 For time, partitioned any way 40 ring muscle ups 80 cal row 120 Wall balls 20 Min cap FOXFIT ATHLETES: It will be very cold in the morning and we are not equipped to do this workout indoors. I will be in direct contact with those who I know are signed up, but if...

WOD 11/7/19

20.5 will be released tonight! Take today easy or rest completely if you are participating. WOD 4 rounds 20 jumping lunges 20 slam balls 20 SDHP 53/35 4 rounds 300 m row 10 burpees over the erg 20 sit ups 4 rounds 10 t2b 15 push ups 20 air squats Post:...

WOD 11/6/19

Skill:Thruster “Easy Fran” 21-15-9 Thrusters (45/35) Ring Rows WOD: 5 Tabatas in 20 Minutes: KB Swings Goblet Squats HR Push-ups Assault Bike Plank Post: Pick a skill and spend the remainder of class working on it...

WOD 11/5/19

Strength: Power Snatch 5 x 3 @ 70% complete 1 min plank between sets WOD: 5 RFT 6 Power Snatch (95/65) 12 OH Walking Lunge (w barbell if able, otherwise use heavy plate) 250 m run (2 laps) Post:  10 Turkish Get-ups each side, as heavy as possible...