Author Archives: Rick

Monday – 7.6.15 – Jar of Hope + Repeat WOD

Jar of Hope:  Today, during the 9:30 class we will welcome James Raffone and the Jar of Hope foundation.  James has a mission and needs our support to help complete it!   Please take a minute to read about the Jar of Hope mission and come show your support.  On Saturday we will honor Jamesy


Saturday – 7.4.15 – Normal Schedule

Saturday Lineup: 8am WOD 9am Barbell Club 10am WOD Happy 4th Full Dimension WOD: teams of 2 AMRAP 30 300m sled push (empty sled) 60 alternating power snatch (CRC 135/95 RX 95/65 L1 65/45) 800m partner run 8 Rope Climb 60 goblet lunges (53/35)


Friday – 7.3.15 – 20 RFT

Pete hitting somenDubs! 20 Rounds For Time: 6 Wall Ball (20/14) 4 Burpee 1 Muscle Up


Thursday – 7.2.15 – Yokes and Triplet

A whole lot of good going on here!     Strength: 50 ft. yoke carry (ahap) WOD: 15 min. ascending ladder x 1 Alternating DB Snatch (45/25 **3 HSPU + 6 BJ (30/24) after each**


Wednesday – 7.1.15 – Power Clean Complex + RFT

Just showing up isn’t enough, your effort in the hour that you are here is everything!   Strength: Every 90 seconds x 12 minutes 1 Power Clean + 1 Hang Power Clean WOD: 4 Rounds 10 Deadlift (Crx 155/105 – Rx 135/95 – L1 95/65) 8 Hang Power Clean 400m Run


Tuesday – 6.30.15 – Chipper + AMRAP

 ”Teamwork is willing cooperation and coordination of effort to achieve a common goal.  Teamwork is sharing a part of what you have – a part that is good – with others”   Kate showing off a pretty nice arch position WOD: 12 Min Clock 1k Row 100 Double Under in the time remaining AMRAP 5


Monday – 6.29.15 – Thrusters + Triplet

“Do it now – Sometimes ‘later’ becomes ‘never”   6am flying V     Strength: 3rm Thruster WOD: 5 Rounds For Time 7 Thrusters (Crx 135/95 – Rx 95/65 – L1 65/45) 9 Lateral Bar Burpees 11 Chest to Bar Pull Up


OPEN GYM 9-12

“The struggle you are in today is developing the strength you need for tomorrow” The crew from Full Dimension came together with the OCF ladies and had one hell of a comp finishing 4th overall!


Saturday – 6.27.15 – Open Gym 8-10am

Good luck to our FDC athletes competing at the Tri-State Open and Battle of The Fire Breathers Modified weekend schedule: Saturday:  Barbell Club is Cancelled – Edgar is running Open Gym from 8-10am Sunday:  Open Gym 9-12 The man in charge WOD: Come in and make up a WOD that you missed this week (wink…wink)


Friday – 6.26.15 – Filthy 50

 “Most people never run far enough on their first wind to find out they’ve got a second.”– William James Crazy cat man getting it done at 6am! WOD: “Filthy Fifty” For Time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50