Center for the Homeless Collection
2014 12 05
Center for the Homeless Collection
2014 12 05
Top Fuel Winter CrossFit Classic
Hey everyone! we met a coach by the name of Nick Novak who came in to our CFFB cert, and was a judge at our Power Athlete competition. He reached out to us to throw out a plug for his Top Fuel Winter CrossFit Classic competition.Top Fuel gym in Valpo is hosting a comp on January 24th. Its a one day, singles event, with scaled and rx. $4000 is cash prizes given, with the 2 rx 1st prize paying $700 cash. We would love to have members from your gym compete.
2014 12 05
2014 12 04
The day you have all been waiting for is here. Its Crossfit Football Total day. If you can please try to get into the gym early, and start warming up. You have a wide array of warm ups to pick from. We are going to try to stick to a schedule of 20 minutes per lift. It doesn't seem like much, but its more time then you think. Come in with a goal and some attempts in mind. General rule of thumb is Attempt 1 = something you know you can get, Attempt 2 = something you want to get, Attempt 3 = something you hope to get. These attempts should be based off of previous 1RMs or other RMs. If you are still on the Amateur program and do not have 1RMs to go off of, and good starting attempt would be 5-10% over your current weight on the linear progression.
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2014 12 04
2014 12 04
2014 12 03
Rumor has is that Mr. Hip will be making a come back.
Today will be short and sweet. Come in tomorrow ready to attack the Crossfit Football Total. The total will consist of Power Clean, Squat, Bench, Deadlift. Start planning out warm ups and attempts.
Complete 5 rounds, Not for time: 50/35 lbs Pull Ups – max reps 100 yard Farmer’s Carry – AHAP *For farmer’s carry walk out 50 yards, back 50 yards.
2014 12 03
2014 12 03
Bring a friend day Wednesday 12.3.14
2014 12 02
2014 12 02