12.19.2016 TWELVE DAYS OF CROSSFIT
Warm-up, (15 Min): Set Up for the WOD. Then Row […]
SFXF Workouts
12.17.2016 OPEN GYM
Open Gym 8:00 to 9:30 am Come in ….. Warm-up, […]
12.16.2016 ON DASHER
Warm-up, (15 Min): 3 Rounds of Row […]
12.15.2016 DOUBLE UNDER DEMON
Warm-up, (15 Min): 1/2 Tabata Medball Cleans, GPU, V-Sits. Dynamic […]
12.14.2016 JOINED AT THE HIP
Warm-up, (15 Min): Jog 3 Min. Then 2 […]
12.13.2016 14.3
Warm-up, (15 Min): Row 500m. Then with a Barbell 2 […]
12.12.2016 BUILD A BRIDGE AND ROW UNDER IT
Warm-up, (15 Min): Row 300m. 15 KB Swing, 15 […]
12.10.2016 OPEM GYM
Open Gym 8:00 to 9:30 am Come in ….. Warm-up, […]
12.9.2016 BERGERON BEEP TEST
Warm-up, (15 Min): 1/2 Tabata KB Swing , Air Squat, […]
12.8.2016 GOTICA
Warm-up (15 min.): 3 Rounds of 10 Wallball, 10 […]
12.7.2016 PEARL HARBOR DAY
Warm-up: Jog 4 Min BBWU4S/PVC, Dynamic Stretch, BBWU4S/BB. Strength: Squat […]
12.6.2016 BRING SALLY UP
Warm-up, (15 Min): Row 1000m. Agility. Dynamic Stretch Sprints Strength, […]
12.5.2016 SHOULDER THE LOAD
Our Stand Firm CrossFit Christmas Party is on Friday the […]
10.3.2016 OPEN GYM
Open Gym 8:00 to 9:30 am Come in ….. Warm-up, […]
12.2.2016 THE NUTCRACKER
Warm-up, (15 Min): Row 1000m. Dynamic Stretch. Sprints WOD: THE […]
12.1.2016 DATTERMATTER
Warm-up, (15 Min): Jog 3 Min. then 1/2 Tabata […]
11.30.2016 DEFINITELY MAYBE
Warm-up, (15 Min): 3 Rounds of Row 300m., 15 Single […]
11.28.2016 ON THE WAR PATH
FYI: Be sure to mark your calendar for the Stand […]
11.26.2016 OPEN GYM
Open Gym 8:00 to 9:30 am Come in ….. Warm-up, […]