Update

*Please use http://www.thefortcrossfit.com/ for WODs, information and links from now on.
*I will keep this site probably as an online journal about my experiences in CrossFit, business and WODs.

Gym-Nasty III

"Gym-Nasty III"

AMRAP 10

10 Box Jumps(24/20)
15 Pushups
20 Situps

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Hard work

Clean & Jerk 5x3

1. Clean & Jerk 5x3
2. Tabata Thrusters & Tabata SDHP (75/55)

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Cousins

Earthquake

**No 7PM Class Tonight**

"Earthquake"

Five Rounds for Time of:
400m Run
5 Ground to Shoulder (Atlas Stones)
10 Pullups

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Team Duck

Wheels Fall Off

**The Fort CrossFit is an official CrossFit affiliate now!!!**
-We will be switching to a more professional website designed by Matt in the next week or so.
-Like "The Fort CrossFit" on Facebook.
-Thank you for all the support! Bigger and better things to come in the future! Please spread the word!

"Wheels Fall Off"

For Time Complete:
125 Double Unders
100 Abmat Situps
75 Pushups
50 Push Press (75/55)
25 Tire Flips

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USA

Jackie

**Friday, July 15th, NO 7PM Class**

"Jackie"

For Time
1000m Row
50 Thrusters (45#)
30 Pullups

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Have you tried an Atlas Stone yet?...

Claim Jumper

"Claim Jumper"

AMRAP 10

5 HSPU
10 Box Jumps (24/20)
20 Walking Lunges

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Old School

Deadlift 1RM

1. Deadlift 1RM
2. CFNE Beast of the East WOD 2
    For Time:
    500m Row
    400m Run

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Today is a good day to PR.

Stiff Upper Lip

"Stiff Upper Lip"

For Time:

21-15-9 Reps of

Overhead Squats(95/65)
Pull Ups

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A Man and His Rock

Clean and Jerk Ladder

"Clean and Jerk Ladder"

1 Clean and Jerk the 1st Minute....
2 Clean and Jerks the 2nd Minute....
Climb as high as possible.
135/95

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The Fort gets after "Cindy"

Jumanji

"Jumanji"

Complete 10,9,8.....3,2,1 Reps for Time of:
Handstand Push Ups
Pull Ups

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Results earned through effort.

Deadlift and Heavy Tabata

1. Deadlift 3x3 @ 90% 1RM
2. Tabata Air Squats and Tabata Situps(45/25)

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Are taking care of yourself by doing mobility work?

Bear Complex

"Bear Complex"

Complete 7 Repetitions of the Following Sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

This equals 1 Round.

Complete 5 Rounds for Max Load.
Rest as needed between rounds.
Cannot rest the bar on the ground.

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Here is a video demo...
http://www.youtube.com/watch?v=0WOP9J7QPwI

Weekend Hours:
Friday July 1st-9,10am and 5,6pm
Sat, Sun, Mon-Closed. Enjoy the 4th!
Tuesday-OPEN!