AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
"This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom." See full details at http://www.31heroes.com/.
The third annual WODmageddon went down on Sunday. This is a competition between members of our two gyms (FCCF and CrossFit Webster) where the teams are based on when you like to WOD -- AM vs Anytimers vs PM with teams from each gym. The winners this year were the FCCF Anytimers with the CF Webster PMers taking second place (and first at that gym). Congrats to all the members who participated in this fun event which included 3 team WODs.
July 4th Holiday Hours:
* Thursday, July 3 -- 5 am CrossFit, 6 am CrossFit, 7 am CrossFit, 8 am Bootcamp, 9 am CrossFit, noon CrossFit
* Friday, July 4 -- gym closed
* Saturday & Sunday -- regular schedule
The Rochester Heart Games was a Competition for CrossFit Affiliate Boxes in the Rochester Area. All proceeds benefited the Rochester American Heart Association.
During the month of May, we competed in four WODs at our boxes. The top three male and female competitors from those WODs represented our boxes at the competition. The first place competitors were the individual athletes (1 male & 1 female) and the 2nd and 3rd place competitors (2 males & 2 females) made up each team.
Congrats to all who participated and volunteered to make this a great event and charity fundraiser for the Rochester community! Our team ended up 2nd place and Michelle (our individual female) got 2nd place!
For the third year in a row, we proudly supported the Murph Challenge! Over 100 athletes from our two gyms came together for the workout that supports great charities. Learn more at http://themurphchallenge.com/.
We are proud to say that our gym is participating in the Heart Games during the Month of May. All proceeds go to the American Heart Association and stay locally.
The Heart Games starts with four WODs (1 weekly) during the month of May. We are running their WODs every Friday at our gyms. The top three athletes from each gym in Rochester will compete at RIT in June.
Good luck to all of our members who have signed up! You can follow them on Facebook and keep up with the action. https://www.facebook.com/ahaheartgames
Thanks to Tricia for writing this!
We HAD both been very active individuals earlier in life. But life sometimes settles in and fitness/eating properly suffers. We both participated in Karate and softball and were active “gym rats.” Phil had been powerlifting and body building for 25 plus years. He had a few podium finishes for his powerlifting as well as participated and placed well in karate tournaments. His last “fitness” endeavor was All Natural Body Building in 2001, placing 1st in Rochester and 3rd in Buffalo.
We fell off the wagon after I had a motorcycle accident in 2002, leaving me to recover from multiple fractures and dealing with the permanent internal steel plates/screws.
Fast forward to November 2013. Phil’s blood pressure was pre-hypertensive, he had elevated cholesterol levels and was overweight. I was heavier than I felt comfortable with and had several physical limitations due to all of the steel plates/screws from the accident throughout my body (pulverized knee, broken tib/fib/femur/humorous to name a few). I was told I should be ok without the ability to run and should be happy I could walk as well as I could. That wasn’t good enough for me. I taught myself to run again and wanted to be stronger. However, pain was a big hindrance sometimes as well as muscle weakness. Getting up and getting to the gym at 6am just wasn’t on our priority list, so it was imperative that we find something that we could engage in that would get us back on track.
A couple of our friends (The Ignizio’s) had been posting about CrossFit and they looked great. Jen suggested checking out a bootcamp class and also referenced Groupon so I checked it out.
I saw one for FCCF and signed us up. The first week was a show stopper; it really opened our eyes as to how out of shape we were. I was afraid to jump, and jumping up on a 12” box scared the crap out of me, let alone jumping over a PVC pipe. My right arm was much weaker than the left and breaking through the pain threshold was a necessity to moving forward with the strength training.
After one month, we were hooked and signed up for month two. We then went on a cruise and when we returned, we tried a bootcamp at another box. We knew we wanted to move up to CrossFit, but due to the investment, we wanted to make sure that we were choosing the best location. We checked out a few boxes; however at that point FCCF was between home and work and it had already begun to “feel like home” due to the atmosphere and wonderful members. We made the plunge and began CrossFit in February 2013.
Last summer, we participated in WODmageddon (an FCCF competition for members) and then participated in our first food and fitness challenge incorporating Paleo into our vocabulary. This is when things dramatically changed. We dropped fat like crazy and physically felt better than ever.
Fast forward over a year later to today. Phil is no longer pre-hypertensive, his cholesterol is perfect and he weight is spot on! I jump on the 20” boxes and do un-banded pull-ups as well as handstand push-ups. My orthopedic doctor shakes his head in amazement when he hears what I have been up to. Phil and I also took the Level 1 CrossFit Trainers course and received our Level 1 CrossFit Trainer Certificate. We now train bootcamp classes and are loving every minute of it! To have an opportunity to make a difference for people at such a vital turning point in their fitness level is PRICELESS!
Our next 8-week session (for ages 4-12) starts April 22, 2014 -- click on the link below to register!
CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness. In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
To register, go to: http://www.flowercitycrossfit.com/crossfit-kids-registration.html