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Free Beginner CrossFit workout tomorrow at 11am. Try CrossFit out for free!
Olympic Lifting Platforms filled and a full CrossFit class at Noon! A bunch of Clean and Jerk PR’s thus far today #teamfortius #crossfit #oly #olympicweightlifting #barbell #barbellclub #fortiusweightlifting #sandiego #usd #ucsd #bayho #clairemont #pacificbeach #pb #weightlifting
Over the past year, I’ve had several women ask me if there is an “Upper Body” program, like the Squat programs out there (like the Russian or Miller Squat Programs we use). So I started developing an upper body program about 6 months ago and tested it on Rachelle and Bonnie – with excellent results so far. Rachelle left for Georgia this past week and made these T-Shirts before she left! I still need to make some adjustments before I release it for everyone, but stay tuned! This program helps develop both strength for pull-ups and ring dips, but also for shoulder strength and stability for all things overhead! #teamfortius #crossfit #upperbody #upperbodybyjesse #strength #womanstrength #sandiego #fitfam #instafit #gym #oly #pullups #fitness #sandiegocrossfit #sandiegofitness #livesore #ucsd #sdsu #usd #ymca #weightlifting
REMINDER: The 2014 Fortius Halloween Invitational Weightlifting Meet is this Saturday. This is our smallest meet of the year, capped at 50 – and naturally it sold out in one day We may have to make it bigger next year! The first session is just-for-fun, costume encouraged. The other 3 sessions will be USAW Sanctioned, with several athletes looking to qualify for the American Open! Come by and watch some weightlifting on Saturday!
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The Open is coming! The Open is coming! Be prepared! And register for Team CF Durham! http://www.jtsstrength.com/articles/2015/01/26/7-principles-prepping-2015-crossfit-games-open/
PSA: Although we will "test" front and back squat this week, I do not expect big numbers, from anyone who has been consistent with training, due to the high intensity of CF Open metabolic work we have on the schedule. I.E. don't get frustrated if you don't PR on everything or anything, look at the big picture and have confidence in the squatting volume under our belts.
Good morning! Due to the weather and school delays/closings, we will delay our open gym time today and open at 10am instead of 9:30. Doors will open again at noon for open gym like we had planned. We will keep you posted throughout the day! Drive safe!
Monday, January 26, 2015 Strength: "Gladiator Cycle" Week 3 Front Squat - 3x5 at 85% Hang Clean - 5x1 at 85% WOD: 2014 CrossFit Open Week 3 8min AMRAP 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps (24/20) 20 Deadlifts (225/155) 15 Box Jumps (24/20) 25 Deadlifts (275/185) 15 Box Jumps (24/20) 30 Deadlifts (315/205) 15 Box Jumps (24/20) 35 Deadlifts (365/225) 15 Box Jumps (24/20) *Rx and scaled - Box Jump or Step Up is "ok".
Good evening everyone! Below you will find the week's preview while Gary is away in ☀️ the Bahamas! Not to worry we're going to have such a good time he'll be jealous of us! Haha or not.... I'll (Alea) will be coaching the majority of evening classes this week. Schedule: Monday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach the 7pm class) Tuesday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon. We will also have WOD with the Helmicks at 7pm. (Lisa will coach the 6pm class) Wednesday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach all evening classes.) Thursday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon Friday - Normal Schedule, Gary will be back full time on Friday. ***Please check back later tonight/early tomorrow morning for changes in our schedule due to weather. All announcements will come through Facebook.*** Tomorrow's WOD: Strength: With 10 minutes on the clock complete as many rounds as possible of a Round Robin Infinity Ladder of Clean and Jerks in teams of 4. (If teams don't work out perfectly, this can work in teams of 3.) At the start of GO partner A will complete one clean and jerk, then partner B will complete one clean and jerk, then partner C will complete one clean and jerk, then partner D will complete one clean and jerk. Partner A will now complete 2 clean and jerks, partner B will complete 2 clean and jerks, partner C will complete 2 clean and jerks, and partner D will complete 2 clean and jerks. Partner A, B, C, and D will then complete 3 clean and jerks and so on until 10 minutes is up. Only one person can move at a time and you must go in the same order each time. The goal is to string reps together if possible and work on great positioning under fatigue. Choose a weight where you ca maintain great form throughout. Rest 2 minutes: After 10 minutes is up you will add 10 lbs for ladies and 15 lbs for men and start back at one rep each. This time you will complete squat clean and jerks in the same fashion for an additional 6 minutes.
MARK YOUR CALENDARS! We are thrilled to host "The Ability WOD" on Saturday, February 21st! This event focuses on opening up the CrossFit Community to persons with disabilities. It is open to anyone, $20 to participate and being held at CrossFit Harbor East. See the website for further details! Www.abilitywod.org "Our goal with the Ability WOD is to raise the nation’s awareness and understanding for those with disabilities, and to promote physical activity and everything that comes along with it – self-esteem, camaraderie, and purpose. That takes both funding and individuals willing to go the extra mile for a worthy population. We hope you will join us in making that goal a reality by taking part in our event and adopting this mission as your own."