Category Archives: Uncategorized

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


Thursday – 6.25.15 – Back Squat + Double Under

“Opportunity is missed by most people because it is dressed in overalls and looks like work” -Thomas Edison     How you will be feeling today! WOD: For Time: 2 Back Squat – 8 Double Under 4 Back Squat – 16 Double Under 6 Back Squat – 24 Double Under 8 Back Squat – 32


Wednesday – 6.24.15 – Partner Row + AMRAP

The overhead squat is possibly the best core strength exercise in existence. In the words of Coach Glassman: “The overhead squat is the ultimate core exercise…and peerless in developing effective athletic movement.” It demands flexibility, strength, balance, and is an essential component of the snatch. It is also an excellent measure of your core stability and control,


Tuesday – 6.23.15 – OHS + AMRAP’s

Daily Read:  How to enjoy summer and stay on point with nutrition – Breaking Muslce   Jacked and Tan (kind of) Strength: EMOM x 10 2 OHS (AHAP) WOD: ASCENDING LADDER x 6min x 1 rep (Snatch) x 2 rep (WB) Squat Snatch (Crx 135/95 Rx 95/65 L1 65/45) Wall Ball (20/14) (1 snatch/2 wb…2


Monday – 6.22.15 – Chipper

Daily Read:  Them Hips – Breaking Muscle   Nice job to all those who attacked the battlefrog race this weekend! WOD For time: 800m run 60 box jump over (24/20) 40 t2b 20 deadlift (CRX 315/225 – RX 255/165 L1 155/105) 10 muscle up  


Saturday – 6.20.15 – Partner Sprints

“Time!” – you just completed and PR’d FRAN and you couldn’t be happier.  Lying on your back, soaked in a puddle of hard work you peel yourself off the ground and begin cleaning up your bar.  Then you walk over to the whiteboard to write your time down and immediately make your way to the