10-12 @ 75% last 5 rep set
3 Power Cleans 135/95
6 Front squats
Call to Arms Day 12 12 Push ups
The first 3 people to correctly name the CFF athlete who requires chalk for all his/her movements will receive free coconut water. You are only allowed two submission. No Coaches and your choices must be posted to comments.
Call to Arms Day 11 11 Push ups
*Important Call to Arms Announcement*
If you are attempting to perform the challenge with HSPU, you will now perform 5 handstand push ups then complete the prescribed number of push ups for the day. Those who are doing regular push ups are not affected by this adjustment. There are a number of reasons for this recommendation. Please see Bill or Beau for detailed explanation.
Cash In: 10-15 minutes of goat work
Goat = A CrossFit weakness
50-40-30-20-10Double Unders Abmat Sit ups
L2 Singles x 2
L3 Singles x 2, Half the sit ups
Call to Arms Day 10 10 Push ups
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
L2 Will modify as needed
What is a Hero WOD? (CF NYC)
From Russell Berger
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.
Call to Arms Day 9 9 Push ups
Comfort is the difference between the way things are and the way we expect them to be. Comfort is an illusion. It is neither present nor welcome here. -Coach Mike Burgener Front Squat 5-5-5 add 2.5 – 5 lbs to last 5 rep set 10-12 reps @ 75% last 5 rep set
5 Rounds15 Calorie Row 15 Abmat Sit ups 5 Way Athletes Can Benefit from Massage Therapy Speaking of massages, have you noticed the raffle box in the front right window or the gift bags in the lobby. Nichole McCann is a licensed therapist and will be raffling off a “free” massage at the end of this month. Be sure to put your name in the box and checkout her site.
Call to Arms Day 8 8 Push ups
Keep ’em legit ….. he’s watching
Cash In: AMRAP-2
Max Double Unders / Double Under Attempts
Inverted Clean Burpee Ladder10.9.8….3.2.1 Cleans 155/105 Burpees 1.2.3….8.9.10
Santa is coming early …
and he’ll be coming often
Call to Arms Day 7 7 Push ups
AMRAP-205 Pull ups 10 Push ups 15 Airsquats
L2 Banded Pull ups, Modified Push ups
L3 AMRAP-12: Ring rows, Modified Push ups
Cindy is one of CrossFit’s benchmark WODs. It first appeared on the main site January 19, 2005 and it just happens to have push ups. What a coincidence. Today is day seven of Call to Arms. After one round of Cindy you will have completed your push up total for day. You can’t lose.
Call to Arms Day 6 6 Push ups
Thank you guys for participating in the Grand Opening WOD. Florian is a new affiliate comprised of mostly first time Crossfitters and you guys displayed serious grit throwing down Saturday. It wasn’t a competition, but the atmosphere and setup had a competitive vibe. It’s not easy WOD’n in front of a large crowd. The anticipation is crazy. You’re fighting butterflies in your stomach. While walking onto the floor you feel like all eyes are on you, that every break and rep is going to be scrutinized. That is until 3.2.1. GO! After GO, it starts off like every other WOD you’ve done at CFF but you seem to be moving in a higher gear. You’ve always given 100% but there seems to be an extra 5 being put out. It’s the crowd. They’re like an additional fuel source and they have your back. It’s part of what makes Crossfit special. It took balls to step onto the floor and give your all in front of strangers. Cherish the moment, it’ll be one of the most memorable on your Crossfit journey. You represented well and we are proud of you guys.
We are now on day six of CFF’s Call to Arms. Are you getting your push ups / hspu in? Has anyone developed a plan on how they’re going to get ’em all in once the number escalates?
Florian Yoga is included with your monthly membership and held every Tuesday following the 9 am class
5 Wall Climbs
15 Box Jumps
30 Double Unders
L2 Modified Wall Climbs, 60 Singles
Call to Arms Day 5 5 Push Ups
5-5-5add 2.5 – 5 lbs to your last 5 rep set 10-12 reps @ 75% of your last 5 rep set
AMRAP-1010 Goblet Squats 53/35 100m Brendan & Joe O