Tag Archives: hero WOD

WOD 7/26/17

Wednesday, Week 1/Block 3 Conditioning “Bull” with a partner: 2 RFT: 200 Double Unders 50 Overhead Squats (135, 95) 50 Pull-ups Run 1 Mile *One person works. Split as needed. L3: (115, 75) L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups) L1: (Single Unders) (95, 65 Front Squats) (Ring Rows) Extra Credit 100 […]

Weekly Training WODs | 11/14/16 – 11/20/16

Apparel order must be placed by Tuesday!  https://championschoice.tuosystems.com/stores/fortcrossfitfall2016 Self Defense seminar. Saturday, Dec. 3. Details to come. Lululemon Trunk Show. Wednesday, Dec. 7, 4-7pm. ___________________________ RE-TEST WEEK WODs Monday 11/14 Warm Up Z1 5 min 1st Rib 2 min per side Review Wall Balls A. Upper Body Pull Pull Ups x 1 Max Set *Kip or […]

Weekly Training WODs | 11/7/16 – 11/13/16

Read and Digest http://www.trainingthinktank.com/protect-whats-precious/ _________________________ WEEKLY TRAINING WODs, Week 6. Monday 11/7 Warm Up Z1 5 min 1st Rib 2 min per side Review: Movements A. Midline Warm Up 10 Min at Z1 Pace 3 Burpees 15 DU 10 Walking Lunges :10-:30s L Sit B. “Fight Gone Bad” 1 min Wall Ball (20/14) 1 min […]

Weekly Training WODs | 10/31/16 – 11/6/16

Paintball Saturday, November 5. 8:30AM Meet at The Fort before travelling to OSG Paintball.  November is Nutrition Month! Nutrition & Lifestyle Talk with Coach Ash Sunday, November 6, 10:30am at The Fort More events to come. ORDER YOUR NEW FALL FORT GEAR. https://championschoice.tuosystems.com/stores/fortcrossfitfall2016 Please read and reflect. https://confessionsofanidiot.com/2016/10/24/leadership-101/?fb_action_ids=1776848112572017&fb_action_types=news.publishes ___________________________ WEEKLY TRAINING WODs Monday 10/31 Happy Halloween! […]

Weekly Training WODs | 10/3/16-10/9/16

COLUMBUS DAY WEEKEND SCHEDULE.  Saturday 10/8: Regular Schedule. 8-9am Open Gym, 9am class Sunday 10/9: Closed Monday 10/10: Regular Schedule Watch this, please. James Fitzgerald (OPT) Talking about how to improve your back. http://opexfit.com/fixing-weak-back/ WEEKLY TRAINING WODs Monday 10/3 Warm Up Z1 5 min 1st Rib 2 min per side Review Wall Balls A. Upper […]

Weekly Training WODs | 9/26/16 – 10/2/16

Good luck to all Fort athletes running O2X on Saturday. Run fast and take chances! DELOAD AND TRANSITION WEEK WORKOUTS: Monday 9/26 A. Sorensen Test 2 min is the goal This proves postural strength through your back side! B. Side Bridge (Left and Right) :90 seconds is the goal This proves good strength and stability through […]

Weekly Training WODs | 9/12/16 – 9/18/16

O2X Loon Summit Challenge is coming up soon! Saturday October 1. Loon Mountain in Lincoln, NH. If you’re interested in registering, use coupon code “20LOON” and search for Team “The Fort CrossFit”, select the 10am race start time. You will receive 20% off your registration fee! This is a fun and challenging race through the […]

Weekly Training | 8/29/16 – 9/4/16

Announcements… Labor Day Weekend Schedule: Saturday 8/3 Open Gym 8-9am, Class at 9am. CLOSED Sunday 8/4 and Monday 8/5. The Fort RED shirt 2016. Let’s Remember Everyone Deployed and wear our new red shirts, especially on Fridays. Get yours during the flash sale now! The online store will be open until Sunday 8/28, 11:59pm. CLICK […]