|Address||1151 Airport Road|
Fairmont, WV 26554
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We're thinking of offering a new class a few times/week. We're going to give it a try this weekend. If you have questions, ask Jason or Barbara. Read all about it here: http://www.crossfit919.com/news/2015/4/20/possible-new-class.html
Happy Monday! We are so proud of our girl Jena Ready for being MVP with 5 goals and 2 assists and leading the Queens University of Charlotte women's lacrosse team to winning their second straight South Atlantic Conference Championship. The Royals defeated Lenoir-Rhyne University 20-10 to add the tournament title to their regular season title. Check it out below! GO JENA!!!! We are all rooting for you!!!! http://www.queensathletics.com/news/2015/4/18/WLAX_0418155505.aspx
Monday, April 20, 2015 QOD: “I know where I'm going and I know the truth, and I don't have to be what you want me to be. I'm free to be what I want.” - Muhammad Ali Today’s CrossFit Class Programming Strength WOD: Squat Clean and Jerk 8, 6, 4, 2 WOD: 8 min AMRAP 9 Overhead Squats 12 Box Jumps 15 AbMat Situps Scaled – 75/45, step ups Rx – 115/75, 24/20 Competitor – 135/95 #Crossfit #Bmore #PersonalTrainer
CF Endurance WODs this week--- Mon 4.20.15 Group warm up 3 x 250m row + 1 min rest 2 x 500m row + 2 mins rest 1 x 750 m row + 3 mins rest 2 x 500m row + 2 mins rest 3 x 250m row + 1 min rest Wed. 4.22.15 POSE RUNNING DRILLS For time: 4 x 200m run + 1 min rest 2 x 400m run + 2 mins rest 800m run + 3 mins rest *CASH OUT* 20 broad jumps 20 dynamic lunges
Hey CFRV, we hope you all had a great weekend. Sounds like some of you had a good time at the Beer Run. I know we had an awesome time during the Mock Regionals this weekend and Alea and I want to thank everyone who came out to throwdown with her and give her that extra push. We will be doing something like this again in probably 2 weeks. Lets have a great week of workouts together!! Tomorrow's Workout: A. Row 5x150m sprints 1:1 work/rest ratio B. Row 2k for time! C. EMOM for 10 min. 5 Deadlifts @70% of 1RM D. Max Reps at each in :90/:30sec. rest - Push-ups - T2B - Thrusters (95/65) - Burpees to target
Shout out to both Cheryl Buffness Jackson (pictured below) and Danielle Briann Duffy who competed this weekend at CrossFit Festivus Games! Hope you both had a great experience and learned a lot! This was Cheryl's first CrossFit competition; Danielle Duffy's first competition since coming off of surgery from a knee injury. The following quote comes to mind, "Success is a journey, not a destination." Both of these women committed and followed through with a goal of competing, but one thing I must share beyond this and looking at this post rather quickly (Yay they competed!) is this....both of these women have been coming consistently to classes and working! I know Cheryl hates running and yet this last week, week prior to that, and more she showed up to all the running WODs (most of them)! Danielle has been training in the mornings and patient with scaling, gradually increasing the weight, listening to her coach, and listening to her body. Coming off an injury is frustrating and requires patience and persistence, and yet, during classes Danielle maintains a positive attitude and a focus of a champ. Once again, fitness is not given, it is earned! Keep it up ladies! They are inspiring!
Saturday we hosted The Festivus Games. Needless to say I was a little (understatement) stressed that everything would go as planned. It could not have been done without the help of every CFH coach and volunteers, so thank you very much. Another huge thanks goes to Sunny and Teresa. When Festivus servers crashed I thought we were doomed. They saved the day. Within no time they started logging scores on paper and created an excel spreadsheet to track the scores and kept everything on track. They kicked ass. Period. Thanks to all the athletes that participated. It was awesome to watch and the energy level was through the roof. Lets do it again, maybe I wont stress as bad.... Also thanks to Harrisburg Weightlifting, 4F Sports Performance for letting us use their space for a warm up area.
Next week will be a testing week for both the A and B groups! The workouts will be a little bit different this time, but the concept is the same: you do them in order no matter which day you come in. Get psyched to set some new Personal Records!
Berries are very nutritious and are loaded with fiber, which helps you eat less. Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals. Mixed berries make a great snack when mixed with full fat coconut milk. Stay tuned for more #Paleo nutrition or visit http://goo.gl/j55GY5. #CrossFit
CrossFit Iron Mary’s – CrossFitPartner WOD, teams of 2Metcon (Time)Farmer’s Carry 200m (heavy) 100 Goblet Squats 53/35 Farmer’s Carry 200m (heavy) 6 rope climbs Farmer’s Carry 200m (heavy) 10 wall walks Farmer’s Carry 200m (heavy) accumulate 2k on rowerSplit reps however you’d like, keep pace HIGH