Monthly Archives: February 2016

Tuesday – 3.1.16 – Happy Birthday Lisa

Happy Birthday to the most badass sister and amazing aunt I know!   WOD: “Double Helen” 6 RFT 400m Run 21 KB Swing (53/35) 12 Pull Up


Monday – 2.29.16 – Bear Complex + Triplet

PLEASE MAKE SURE YOU SUBMIT YOUR OPEN SCORES BY NOON TODAY SO THAT WE CAN VALIDATE! Also, if you are interested in a team shirt for the open please let Ilene (or a coach) know your shirt size by tomorrow. Andre working extremely hard, just like the rest of you!! Strength: 1rm Bear Complex WOD:


Saturday – 2.27.16 – Couplet OR 16.1

That was one hell of a day! FDC had a serious heartbeat today and it’s only day 1 of the open. Haven’t been this excited for the next four weeks in all the years of the open. That’s because of you all! Great job today! Teams: We have 50 athletes signed up so far –


Friday – 2.26.16 – “16.1”

The Open Cup:  Please complete your open registration as soon as possible so that we can finalize the 4 teams.  Each coach will captain a team for the duration of the open.   We will pick teams and they will be balanced for as even a match up as possible.  You and your captain will


Thursday – 2.25.16 – sleds and triplet

The first WOD of the 2016 OPEN is tonight at 8pm.  We will have the live feed projected so come back to the box and pull up a chair. Lindsay hitting some unbroken back squats mid chipper! Pre-Game: 10x10m sled push for time (90/45) WOD: 30-20-10 Cal. Row Deadlift (155/105) Ring Dip


Wednesday – 2.24.26 – Back Squat + Chipper Madness

Ant – 4 years strong! Strength: 5×5 back squat @ 70% WOD: For Time: 50 Box Jump (24/20) 40 Back Squat (135/95) 30 Burpee 20 CNJ 10 Snatch **bar is from the ground for back squat**


Tuesday – 2.23.16 – Triplet

Nancy and Nick moving through thrusters   WOD: 3 RFT 15-12-9 Strict Ab Mat Sit Up Pull Up KB Swing (53/35)


Monday – 2.22.16 – AMRAP

Congrats to Cory and Kate on their 6th place finish at CF Absecon! Warm Up WOD 3 Rounds NFT 10 r/l Bulgarian Squats 10 Push Press WOD: AMRAP 15 30 Double Under 20 Hand Release Push Ups 10 Thruster (95/65)


Saturday – 2.20.16 – Team WOD

Good Luck to Kate R. and Cory F. who are competing today at CrossFit Absecon.  Austin and I are driving down right after the 10am class if anyone wants to take a ride.   6am wrecking crew!     WOD: Teams of 3 AMRAP 30 20 OHWL (45/25) 20 Burpee to Plate 20 Goblet Squat


Friday – 2.19.16 – 2rm Power Clean + Couplet

7pm mobilizing Strength: 2rm power clean (compare to 1/24) WOD: 5 rounds for time 5 Bench Press (205/135) 5 Power Clean