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


“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