My Fit Foods on Monday!!

Need an easy solution to dial in your nutrition? On Monday, 10/25, My Fit Foods will be at the gym from 4:30-6:30pm to give out samples and talk about how they can help you meet your goals. Even if you’re not working out that evening, please feel free to swing by the gym.

Coach Shaun & Steph have been eating their meals over the past 6 weeks and have had tremendous results. Meal prep, measuring macros, etc. can be really challenging and time-consuming. My Fit Foods has an easy, affordable solution to help you reach your goals – gain muscle, feel better, lose fat, & eat to perform.

4xFGB – Step, Swing, Sit, Row

4 Rounds for Reps:
Minute 1 – Weighted Box Step-ups (50/35 KB)
Minute 2 – Kettlebell Swings
Minute 3 – V-ups
Minute 4 – Calorie Row
Minute 5 – Rest

– Intermediate –
35/25lb kb

– Beginner –
Bodyweight Step-ups
KBS @30/20
Sit-ups

2×10:00 Friday

2 Rounds, 10:00 Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time of:
15 Wall Balls
10 Power Snatch (115/85)
10 Kick Sits
*Rest 3:00 between rounds, score rounds separately

Mobilize or Work On Weakness

With the remainder of class, stretch & roll

OR

Work on your weakness:
– Squat
– Pull-ups
– Handstands
– Cardio – intervals on rower or bike
*The world is your oyster

How can I get any toes-to-bar?

– RX –
For Time:
60 Toes-to-Bars
– Starting at 0:00, perform 12 burpees at the start of each minute

– Time Cap = 12:00

– INTERMEDIATE –
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 8 burpees at the start of each minute

– BEGINNER –
For Time:
60 Sit-ups
Starting at 0:00, perform 7 burpees at the start of each minute

Chelsea

– RX –
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

– INTERMEDIATE –
EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats

– BEGINNER –
EMOM 30:
5 Ring Rows
5 Push-ups
7 Squats

My Barbell Is My Friend

– Rx –
For Time:
50 Bar Facing Burpees
30 Power Cleans (115/85)
20 Front Squats
*25 Minute Time Cap

30 Bar Facing Burpees
20 Power Cleans
10 Front Squats

20 Bar Facing Burpees
10 Power Cleans
5 Front Squats

– Level 2 –
For Time:
50 Bar Facing Burpees
30 Power Cleans (95/65)
30 Front Squats

30 Bar Facing Burpees
20 Power Cleans
10 Front Squats

20 Bar Facing Burpees
10 Power Cleans
5 Front Squats

– Level 1 –
4 Rounds For Time:
20 Burpees
10 Power Cleans (65/45)
5 Front Squats

8:00am Yoga Today!

We are extending our schedule to Tuesday mornings at 8:00am, beginning today!

CrossFit members save 40% when using this coupon code: YOGA4CROSSFIT
*This must be done from a computer, not the Pike13 mobile app:
– https://crossfitcommonfortitude.pike13.com/

8:00am Yoga Tomorrow!

We are extending our schedule to Tuesday mornings at 8:00 am tomorrow.

CrossFit members save 40% when using this coupon code: YOGA4CROSSFIT
*This must be done from a computer, not the Pike13 mobile app:
– https://crossfitcommonfortitude.pike13.com/

Psshhht… Fran Who?!

– RX –
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups

– Level 2 –
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups

– Level 1 –
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups

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