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We are sponsoring 2 families that could use some Christmas help, see Frankie or sign up sheet in lobby. MONDAY CrossFit Light 630am Metcon (No Measure) Strength: - 3 Rounds- 10-15 Barbell Hip Thrusts (with 3 sec. pause at the top) 10-15 Goblet Squats (with 3 sec. pause at the bottom) 10-20 X-Band Walk Metcon (AMRAP - Rounds) EMOM 12 1: 10 Ring or Parallette Pushups 2: 20 Russian Swings 3: 45 sec Handstand Hold Cash Out: 500m Row CrossFit KIds Shoulder Press Metcon (AMRAP - Rounds and Reps) 2, 6:00 AMRAPs, rest 3:00 in between 12 mountain climbers 6 pull-ups or 6 monkey hangs 12 jumping jacks Skill work 1:00 max rope climbs (use low rope for sub) 10 hollow rocks CrossFit Push Press (5x5 increase each set) 5 sets of: Push Press x 5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps, weighted if needed Rest 90 seconds Metcon (Time) 5 Rounds 30 Wall Ball 20/14 10/9 15 Pull Ups 5 Dead Lifts (315/225)

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Stall bars complete! Huge thank you to Coach Ryan Johnson for all the help today!

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#crossfiteternal #rowathon

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We are all set up for the row a thon tomorrow. Doors will open at 6am and close at 7pm. Come in, row, and have a great time. We will be taking donations for the SPCA of the greater Charlotte area. Anyone is welcome to come in, donate, and show your support. #crossfit #rowing #rowvember #rowathon #supportyourlocalcommunity

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Making progress! #weekendprojects

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Sunday yoga for Crossfitters. #getyourstretchon

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Mobility: Hip mobility Skill Practice Warm Up: none Strength: 7x1 front squat - 2 of 15. Should be around 70-80% of your 1 rep max or add 10lbs from what you did earlier this week. (7 sets of 1 rep, “across,” same weight for each set) Super Set: 7x3 strict ring dip or strict weighted ring dip (5 sets of 5 reps, “across,” same weight for each set – for non-weighted dips, last set 5+ reps of kipping ok.) [ 176 more words. ]

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Meet Constance. A 77-year-old woman who is transforming her life after double hip and knee replacements, a rotator cuff procedure and a multitude of other health problems by starting CrossFit. Why haven't you called us yet?

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#CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #AllIn #CVFMHI

CrossFit Federal Hill posted an article
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-Upcoming Events- Sweat Angels Bodyweight Challenge Now- Dec. 23rd Femme Royale Competition @ RWCF Sat, Dec. 5th We have two, all girl 4 person teams competing! Heat details to come out later this week Bring-A-Friend Days Dec.10-12th, All Classes CFSC Holiday Party: Saturday, Dec. 12th @ 6:30pm Sweat Angels Bodyweight Challenge Day 5 complete 100 burpees Community 11/29/2015 [ 75 more words. ]

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I am finally making my way out to Hawaii. I will be at @CrossFitOahuFamily on February 27th teaching my @FreestyleConnection Seminar. I can't wait to meet everyone there. For more information on the seminar and how to sign up, visit

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I am kicking off 2016 with a @FreestyleConnection Seminar in San Francisco at @CrossFitPH on January 30th. Visit for more information and to learn how you can Sign Up. #FreestyleConnection #UnitedByMotion

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Fortius Competitor workout with these beasts today! #teamfortius #CrossFit #livesore #competition #competitorwod #wod #metcon #crossfitgames #crossfitregionals #fortiuscompetitorprogram #fortius

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Scott setting up for a clean. #alisocrossfit #alisostrong #crossfit

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The #cfnbfam is back at it after a couple rest days... #liftstronngandprosper #repsrepsreps

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Have you tried the Outside Magazine 12-week CrossFit Endurance Marathon Training Plan? How'd you go?

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The final photo release from the Ericlee Memorial Rowathon! Here is a sample, the rest can be found at the drop box link below. Thanks to CrossFit San Ramon, Crossfit Sweat Shop, Crossfit Incredible, Martinez CrossFit, CrossFit Oakdale and the various other participants that made it huge, awesome and one to remember!

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Toda to @CrossFitPetahTikva for hosting the course today. It was an epic crew that were loaded with awesome questions, improvements in movements, and mobility gainz! :)

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Fun Saturday! #buildafitcommunity

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Black Friday SALE continues! All gear 20% off. Use discount code: PRESENTREADY2015 at checkout. (link in bio) #FuBarbell

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Coach Rodney… #alisocrossfit #alisostrong #crossfit

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WOD 11.28.2015 Bench Press 3 x 5 4 Rounds (partner wod): 100m partner carry (alternate as necessary) 6 MU 6 Clean and jerks (2 bars) 6 synchronized burpee over bar

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CrossFit Counter Culture - Group Class Warm-up 400m run 2 rounds 5 Pull ups 10 Hollow Rocks 5 Push ups 10 Air Squats 45 sec Couch Stretch 45 sec Pigeon Stretch 2 min Shoulder mobility Metcon (AMRAP - Reps) "Prego WOD" Rx 20/14 Wall Balls 4 rounds 1 min Pull ups 1 min Air Squats 1 min Up Downs 1 min Toes to Bar 1 min/200m run 1 min rest Count total reps for all movements combined

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Three different workouts on tap tomorrow! Which means you can do a super-long extended session to use up all those classes you have left before December (;

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Burn WOD for Saturday 11/28 35 min AMRAP of: 21-15-9 Box Jumps Pull Ups Pike Push Ups 200m. Run after each round 21-15-9 of 2ct. Lunges K2W Push Ups 200m Run after each round 21-15-9 2 Ct. Mt. Climbers Supermans Box Dips 200m Run after each round

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Having fun earning our turkey! :)

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Friday shoutout to @pepper_cut (Ahmed) and @jimjam217 (Jimmy) for getting their first spots on a #CFNP benchmark board. Great job guys! #TeamCFNP #Honeybadger "Baseline 1.0" 5 Rounds 10x Power Clean (135/95) 10x Burpee

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One quick update/correction to the Holiday Check-in Challenge. Apparently, Facebook doesn't make it as easy to track check-ins as I thought they did. So, in order for me to accurately track your check-ins you're going to have to add this hashtag to your posts: #kcfholidaycheckin

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Join us tomorrow at 10am for a Team WOD ! Bring a family member or friend for free! See you then :)

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Saturday: Run 1K (no clock) Then: 10 min to get circa-max Clean & Jerk Rest 1 min 5 min AMRAP 10 Box Jumps 5 Pull ups Rest 2 min Row 2K

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Great BLACK FRIDAY WOD @ DOXSA! See you Saturday 9-11am

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Saturday, Nov 28th WOD: Teams of 2: "Fran" 21-15-9 Thrusters 95/65 Pull ups "Grace" 30 clean and jerks 135/95 "Diane" 21-15-9 Deadlift 225/155 HSPU Note: Team may break up the WODs however they please, but only one athlete works at a time and only 1 barbell per team (unless it is a coed team).

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