Author Archives: Rick

Wednesday – 2.10.16 – Triplet + Around The World

Did someone say bench day? Pre-Workout: Armadillo Drill WOD: 3 Rounds for time (each on an 8 minute clock) 750m Row 20 TTB 10 Bench Press (Crx 205/135 – Rx 175/115 – L1 115/75) Finisher: 50 Around The World

Tuesday – 2.9.16 – Power Snatch + Sprint AMRAP

Schedule Update: The gym is closed this saturday – Cory F. and Ant are competing at CF Lithium and a big crew is heading north for the event below.  COM JOIN US! We currently have 5 teams signed up for this weekends charity WOD up north at Tribute Strength (Woodland Park)  –  It would really

Monday – 2.8.16 – Back Squats + Couplet

Shout out to Hank, Ang and Bryant for competing over the weekend.  How did you express your fitness?   Strength: 2rm Back Squat WOD: 7 Rounds For Time: 5 Back Squat (225/155) – (From Rack) 50 Double Under

Partner Saturday – 2.6.16

Super Bowl Boxes: We still have some boxes available ($20 each). You can use the link here SUPER BOWL POOL just select your box and enter the password “TEAMFDC”. Last night was one of the best nights we have ever had at FDC.  The support and hard work was contagious from class to class.  That

Friday – 2.5.16 – Mobility + “Grace” + Mobility

Pat has a SWEET dynamic start and hit a solid PR this week!     WOD: “Grace” For Time: 30 Clean and Jerk (135/95) If you have come consistently this week you should spend the remainder of the class mobilizing and recovering.  If  you have missed day this week use the rest of the class

Thursday – 2.4.16 – “12.4”

Super Bowl Boxes:  We still have some boxes available ($20 each).  You can use the link here SUPER BOWL POOL just select your box and enter the password “TEAMFDC”.     “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied

Wednesday – 2.3.16 – Bench + Row Sammich

180lb snatch attempt.  Question 1: Does he make the lift?  Question 2: Is that Lucas Parker?     Strength: 5rm Bench Press WOD: Buy In: 800m Row 3 Rounds 60 Anchored Sit Up 30 Jumping Pull Up 15 Bench Press (Crx 185/125 – Rx 155/105 – L1 105/75) Cash Out: 800m Row

Tuesday – 2.2.16 – Max Effort/Benchmark Day 2

#CARLSTRONG     Benchmark 2: Max Effort 1 Mile Run Then… 1:1 Work Rest Ratio In 8 Min. Est. a 1rm Snatch WOD: 5 Min. Clock 80m Sled Push (90/45) Max Burpee to Target in time remaining

Monday – 2.1.16 – Benchmark Day 1

Nutrition Challenge:   Today is day one of the nutrition challenge! Remember there is no fee to sign up and we are trying to get 100% participation this time around. Athletes can pick from three different templates (Paleo, zone, flex diet) and although no points are calculated for food ALL are encouraged to log food intake.

Saturday – 1.30.16 – Team WOD

d       Good luck coach Bryant as he takes on the OCF Winter Wipe Out.  Come on out to Ocean CrossFit in Neptune and support. WOD: Teams of 3 AMRAP 25 10 Push Press (95/65) 15 Lateral Bar Burpee 10 SDHP Pacer – 20m Sled Push (5 plates/3 plates) 40 Double Under **2