Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Tuesday, 09-13-2016 Read More »
Strength Week 5 Back Squat 10×3 85% Conditioning Lurong Challenge – Baseline Test Men 2 Rounds for Time: Opens 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Deficit Push Ups 10 Strict Pull Ups Masters 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20
Monday, 09-12-2016 Read More »
Alex and Marcos Font have been long time members of the FireBase. Their journey into CrossFit is similar to most, but their perspectives on training, community, and longevity in fitness are unique. They truly embody the essence of what makes the FireBase so special. What are your sports or fitness background? What was your fitness
Teams of 3 4000m row 4 rounds 40 Kettlebell swings 53/35 40 pull-ups 3000m row 3 rounds 30 power cleans 115/85 30 toe 2 bars 2000 row 2 rounds 20 thrusters 115/85 20 burpees Partners not rowing hold plank position.
Saturday, 09-03-2016 Read More »
Strength. Work up to 3 Rep Max 6×3 Overhead Squats Conditioning. “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle ups (Mod Jumping Muscle-ups or Pull-up Ring Dip Combo) 10 Hang Power Cleans (135/95)
Friday, 09-02-2016 Read More »
