https://www.crossfitcommonfortitude.com https://www.crossfitcommonfortitude.com/protein-matters-for-vegetarians Learn how vegetarians can get enough protein for workouts, fat loss, and recovery. Includes plant protein tips and 10 complete protein combos. Wed, 18 Mar 2026 19:30:45 GMT https://www.crossfitcommonfortitude.com/protein-matters-for-vegetarians Nutrition,vegetarian thumbnail main image https://www.crossfitcommonfortitude.com/2025/03/25/build-consistency-with-nutrition How to Build Consistency with Nutrition If you’ve ever felt like you “start strong” and then fall off track with your eating habits… you’re not alone. The key to long-term success with your health and fitness goals isn’t perfection—it’s consistency. And consistency is a skill you can build over time. 1. Set Realistic, Actionable Goals… The post How to Build Consistency with Nutrition appeared first on CF Common Fortitude. Tue, 25 Mar 2025 17:38:00 GMT https://www.crossfitcommonfortitude.com/2025/03/25/build-consistency-with-nutrition https://www.crossfitcommonfortitude.com/2025/03/11/sleep-fat-loss-muscle-gain Why Sleep Is Your Secret Weapon for Fat Loss & Muscle Gain Your training and nutrition are on point—but if your sleep is lacking, you’re leaving results on the table. 😴 Sleep & Fat Loss: The Overlooked Connection Think diet and exercise are all that matter for weight loss? Think again. Sleep plays a massive… The post Why Sleep Is Your Secret Weapon for Fat Loss & Muscle Gain appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2025/03/11/sleep-fat-loss-muscle-gain22387d69/"> Why Sleep Is Your Secret Weapon for Fat Loss &amp; Muscle Gain </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 11 Mar 2025 21:01:00 GMT https://www.crossfitcommonfortitude.com/2025/03/11/sleep-fat-loss-muscle-gain https://www.crossfitcommonfortitude.com/2025/02/19/measure-macros How to Measure Macros Like a Pro (Without Losing Your Mind) Dial in your nutrition with these easy and foolproof macro-tracking strategies. 📏 Why Measuring Macros Matters Ever feel like you’re eating pretty healthy but not seeing the results you want? Maybe you’re crushing workouts but still feeling sluggish, or the scale isn’t budging even… The post How To Measure Macros Without Losing Your Mind appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2025/02/19/measure-macros2219b511/"> How To Measure Macros Without Losing Your Mind </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 19 Feb 2025 21:33:00 GMT https://www.crossfitcommonfortitude.com/2025/02/19/measure-macros https://www.crossfitcommonfortitude.com/2025/02/08/macronutrients-101-fueling-your-body-like-a-pro Let’s be real—nutrition can feel like a never-ending puzzle. Should you eat more protein? Less fat? Do carbs hate you? 🤔 Today, we’re breaking down **macronutrients**—what they are, why you need them, and how to use them to fuel your body like an athlete (or just a strong, energized human). 💪 What Are Macronutrients? Macronutrients… The post Macronutrients 101 – Fueling Your Body Like a Pro appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2025/02/08/macronutrients-101-fueling-your-body-like-a-pro/"> Macronutrients 101 – Fueling Your Body Like a Pro </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sat, 08 Feb 2025 18:14:00 GMT https://www.crossfitcommonfortitude.com/2025/02/08/macronutrients-101-fueling-your-body-like-a-pro https://www.crossfitcommonfortitude.com/2025/01/20/meal-prep-tips Meal prepping doesn’t have to be overwhelming! With a few simple meal prep tips, you can save time, stay consistent, and hit your nutrition goals every week. Knowing how much protein you should eat can help you create balanced meals—check out our guide to how much protein you need. 3 Meal Prep Tips to Save… The post Meal Prep Made Simple: Tips to Save Time and Crush Your Goals appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> Meal prepping doesn’t have to be overwhelming! With a few simple meal prep tips, you can save time, stay consistent, and hit your nutrition goals every week. Knowing how much protein you should eat can help you create balanced meals—check out our guide to <a href="/2023/01/06/how-much-protein-should-i-eat/" target="_blank"> how much protein you need </a> . </p> </div> <h2> 3 Meal Prep Tips to Save Time </h2> <div data-rss-type="text"> <p> </p> <ol> <li> <b> Cook in Batches: </b> Prepare two simple, one-pot meals for lunch/dinner and two breakfast options to divide into portions for the week. </li> <li> <b> Prep Grab-and-Go Proteins: </b> Have pre-measured protein sources ready to mix into meals or eat on their own. </li> <li> <b> Spread Out the Work: </b> Divide planning, shopping, and cooking over a few days to avoid overwhelm. </li> </ol> <p> </p> </div> <h2> How to Save Time with One-Pot Meals </h2> <div data-rss-type="text"> <p> One-pot meals are one of the best <a href="https://www.eatingwell.com/article/290651/a-beginners-guide-to-meal-prep/" target="_blank"> meal prep tips </a> for busy weeks. Here’s how to make them work: </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> Cook everything in one pot or pan to simplify cleanup. </li> <li> Measure the total calories ¯ros in your recipe and divide evenly into containers. </li> <li> Label each container with the protein calorie ¯ro content per container. </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> <b> Example Recipe: </b> Lentils &amp; Rice with Spinach </p> </div> <h2> Grab-and-Go Protein Tips </h2> <div data-rss-type="text"> <p> Having grab-and-go protein options ready makes meal assembly quick and ensures you’re meeting your protein needs. Here’s a cheat sheet to make it easier: </p> </div> <div data-rss-type="text"> <p> Pre-portion these into containers or keep measuring tools like scoops or scales handy for quick meal assembly! </p> </div> <h2> Add Variety and Stay Consistent </h2> <div data-rss-type="text"> <p> While prepped meals are efficient, it’s important to keep your meals exciting. Include recipes you love, and cook them fresh when you have more time, like in the evenings or on weekends, to add variety and avoid boredom. </p> </div> <div data-rss-type="text"> <p> Find your favorite recipes, repeat them, and adjust portions over time. You’ll get faster at prepping and know your protein content by heart! </p> </div> <div data-rss-type="text"> <p> The post <a href="/2025/01/20/meal-prep-tips/"> Meal Prep Made Simple: Tips to Save Time and Crush Your Goals </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 20 Jan 2025 20:41:00 GMT https://www.crossfitcommonfortitude.com/2025/01/20/meal-prep-tips https://www.crossfitcommonfortitude.com/2024/09/28/october-coachs-newsletter Thanks so much for doing what you do! I truly appreciate it. Our community would not be as strong as it is without y’all. Keep crushing it! Going to try to start doing these on a regular basis. Let me know what you think.  What’s Happening At CFCF The Fortitude Foundation Annual Dinner 10/19 @5:00pm – Would be great… The post October Coach’s Newsletter appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/09/28/october-coachs-newsletter/"> October Coach’s Newsletter </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sat, 28 Sep 2024 21:54:00 GMT https://www.crossfitcommonfortitude.com/2024/09/28/october-coachs-newsletter https://www.crossfitcommonfortitude.com/2024/06/27/operation-red-wings – RX –For time with a partner:Run 1,200 m then…16 rounds of: 8 toes-to-bars8 burpee box jumps (20/24 in) then…47 goblet squats (53/70 lb) – Run together.– Split all other work evenly with one person working at a time.– One partner completes a full round of the couplet before switching. – Level 2 –For time… The post Operation Red Wings appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/27/operation-red-wings/"> Operation Red Wings </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 28 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/27/operation-red-wings https://www.crossfitcommonfortitude.com/2024/06/26/240627 – RX –7 rounds for time:20/25-calorie bike or row– Rest 1:00 between rounds. – Level 2 –Same as Rx’d – Level 1 –7 rounds for time:10/15-calorie bike– Rest 1:00 between rounds. The post 240627 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/26/240627/"> 240627 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 27 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/26/240627 https://www.crossfitcommonfortitude.com/2024/06/25/240626 – RX –5 sets for load:3 cleans2 front squats1 jerk – Level 2 –Same as Rx’d – Level 1 –Same as Rx’d – Seated –5 Sets (all out of chair today):10 DB Clean & Press (5R+5L)*Aim for these to be heavyMax Set Push-ups*Back resting against rig or anchored box*Rest 3:00 after each set – today’s… The post 240626 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/25/240626/"> 240626 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 26 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/25/240626 https://www.crossfitcommonfortitude.com/2024/06/23/240624 – RX –4 rounds for time:800-m run75 double-unders – Level 2 –4 rounds for time:800-m run25 double-unders – Level 1 –3 rounds for time:600-m run25 single-unders The post 240624 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/23/240624/"> 240624 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 24 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/23/240624 https://www.crossfitcommonfortitude.com/2024/06/19/240620 – RX –On a running clock:At 0:00:15-12-9-6-3 reps for time of:Toes-to-barsDouble-KB/DB overhead walking lunges (35/50 lb) At 12:00:15-12-9-6-3 reps for time of:Calorie row Lateral burpees over the rowing machine – Level 2 –On a running clock:At 0:00:15-12-9-6-3 reps for time of:Knees-to-armpitsDouble-KB overhead walking lunges (26/35 lb) At 12:00:15-12-9-6-3 reps for time of:Calorie rowLateral burpees over… The post 240620 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/19/240620/"> 240620 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 20 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/19/240620 https://www.crossfitcommonfortitude.com/2024/06/18/240619 – RX –For time:15 box jumps (30 in)400-m run20 box jumps (24 in)400-m run25 box jumps (20 in)400-m run – Level 2 –For time:15 box jumps (24 in)400-m run20 box jumps (24 in)400-m run25 box jumps (20 in)400-m run – Level 1 –For time:10 box step-ups (20 in)200-m run12 box step-ups (20 in)200-m run15 box… The post 240619 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/18/240619/"> 240619 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 19 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/18/240619 https://www.crossfitcommonfortitude.com/2024/06/17/240622 – RX –For time with a partner:160 double-unders160 AbMat sit-ups160 double-unders160 DB push presses (35/50 lb)160 double-unders400-m DB farmers carry– Split the work as desired. – Use two dumbbells. – Level 2 –For time with a partner:100 double-unders OR 2 minutes of practice total100 AbMat sit-ups100 double-unders100 DB push presses (20/35 lb)100 double-unders OR 2… The post 240622 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/17/240622/"> 240622 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 18 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/17/240622 https://www.crossfitcommonfortitude.com/2024/06/16/240617 – RX –EMOM 18:Min 1 | 5 power cleans (105/155 lb)Min 2 | 9/12 cals Echo bike Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats – Level 2 –EMOM 18:Min 1 | 5 power cleans (75/115 lb)Min 2 | 7/10 cals Echo bikeMin 3 | 3 strict pull-ups + 6… The post 240617 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/16/240617/"> 240617 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 17 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/16/240617 https://www.crossfitcommonfortitude.com/2024/06/13/240615 – RX –For time:15-9-6Bar muscle-upsShoulder presses (95/135 lb) – INTERMEDIATE –For time:9-6-3Jumping bar muscle-ups15-9-6Shoulder presses (65/95 lb) – BEGINNER –For time:9-6-3Low-bar muscle-up transitions15-9-6Push presses (35/45 lb) – Visually Impaired – 15-9-6Ring RowsParallette Push-ups The post 240615 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/13/240615/"> 240615 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 14 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/13/240615 https://www.crossfitcommonfortitude.com/2024/06/11/240612 – RX –7 rounds for time:200-m run10 DB box step-overs (50/35 lb) (20/24 in)– Use one dumbbell. – Level 2 –7 rounds for time:200-m run10 DB box step-overs (20/30 lb) (20/24 in)– Use one dumbbell. – Level 1 –5 rounds for time:200-m run/walk10 alternating walking lunges OR Box step-ups @8/12″ The post 240612 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/11/240612/"> 240612 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 12 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/11/240612 https://www.crossfitcommonfortitude.com/2024/06/10/240611 – RX –For time:27-21-15Knees-to-elbowsHand-release push-upsEye-level KB swings (50/70 lb) – Level 2 –For time:21-15-9Knees-to-armpitsHand-release push-upsEye-level KB swings (50/70 lb) – Level 1 –For time:15-12-9Hanging knee raisesPush-ups from the kneesEye-level KB swings (15/25 lb) Visually Impaired: Sit-ups, 10 Yoga Block Push-ups Each Round, KBS (total)Finger/Wrist Mods: 27-21-15V-upsDumbbell/Yoga Block push-ups OR Floor PressSingle Arm Eye-level KB swings The post 240611 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/10/240611/"> 240611 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 11 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/10/240611 https://www.crossfitcommonfortitude.com/2024/06/09/kelly-brown – RX –5 rounds for time:440-m row10 box jumps (24/30 in)10 deadlifts (185/275 lb)10 wall-ball shots (14/20 lb)– 25:00 time cap. – Level 2 –5 rounds for time:440-m row10 box jumps (20/24 in)10 deadlifts (95/135 lb)10 wall-ball shots (10/14 lb)– 25:00 time cap. – Level 1 –3 rounds for time:440-m row10 box step-ups (12/20 in)10… The post Kelly Brown appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/09/kelly-brown/"> Kelly Brown </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 10 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/09/kelly-brown https://www.crossfitcommonfortitude.com/2024/06/06/240609 – RX –On a 12:00 clock:2-4-6-8-10…Hang Power Cleans (65/95 lb)Ring dips4-8-12-16-20…Double-unders – Level 2 –On a 12:00 clock:2-4-6-8-10…hang power cleans (55/75 lb)Jumping ring dips4-8-12-16-20…Double-unders– Use two dumbbells. – Level 1 –On a 12:00 clock:2-4-6-8-10…DB hang power cleans (20/35 lb)Foot-assisted ring dips4-8-12-16-20…Single-unders OR Plate Speed Steps** Use two dumbbells. – Seated – On a 12:00 clock:2-4-6-8-10…Calorie… The post 240609 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/06/240609/"> 240609 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 07 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/06/240609 https://www.crossfitcommonfortitude.com/2024/06/05/6-8-warm-up Dynamic warm-up | 6:00 1 set:10 plate ground-to-overheads10 plate counterbalance squats10 ring rows100-meter run 1 set:10 plate ground-to-overheads10 plate counterbalance squats10 ring rows200-meter run The post 6/8 Warm-up appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/05/6-8-warm-up/"> 6/8 Warm-up </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 06 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/05/6-8-warm-up https://www.crossfitcommonfortitude.com/2024/06/05/daniel – RX –For time:50 pull-ups400-m run21 thrusters (65/95 lb)800-m run21 thrusters400-m run50 pull-ups– 20:00 time cap. – Level 2 –For time:25 pull-ups or jumping pull-ups400-m run15 thrusters (45/65 lb)400-m run15 thrusters400-m run25 pull-ups or jumping pull-ups– 20:00 time cap. – Level 1 –For time:25 jumping pull-ups or ring rows200-m run15 thrusters (35/45 lb)400-m run15 thrusters200-m… The post DANIEL appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/05/daniel/"> DANIEL </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 06 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/05/daniel https://www.crossfitcommonfortitude.com/2024/06/05/stretching 1 set::30 kneeling quad stretch/side:30 standing calf stretch/side The post Stretching appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/05/stretching/"> Stretching </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 06 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/05/stretching https://www.crossfitcommonfortitude.com/2024/06/04/240603 – RX –9 sets for load:5-5-3-3-3-1-1-1-1:Power clean – Level 2 & Level 1 –Same as Rx’d – Hand/Finger Mod – Perform Back Squats w/Same Rep Scheme, Intent, & Timing The post 240603 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/04/240603/"> 240603 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 05 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/04/240603 https://www.crossfitcommonfortitude.com/2024/06/02/strength-ii For load:Back rack lunge6-6-6-6-6+– Max reps on the last set. The post STRENGTH II appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/02/strength-ii/"> STRENGTH II </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 03 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/02/strength-ii https://www.crossfitcommonfortitude.com/2024/06/02/strength-i For load:Snatch, clean, or jerk:3 reps x 4 sets at 70-80%2 reps x 3 sets at 80-90%1 rep x 2 sets at 90%+ The post STRENGTH I appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/02/strength-i/"> STRENGTH I </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 03 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/02/strength-i https://www.crossfitcommonfortitude.com/2024/06/02/240602 – RX –Conditioning challenge:20:00 to establish max meters on a machine of your choice. Level 2:Same as Rx’d Level 1:Same as Rx’d *Wrist & finger mods: you get a bike The post 240602 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/02/240602/"> 240602 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 03 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/02/240602 https://www.crossfitcommonfortitude.com/2024/06/02/work-your-weakness Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week! The post — Work Your Weakness — appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/02/work-your-weakness/"> — Work Your Weakness — </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 03 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/02/work-your-weakness https://www.crossfitcommonfortitude.com/2024/06/02/strength-iii For time:400-meter sled drag (25/45 lb) The post STRENGTH III appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/06/02/strength-iii/"> STRENGTH III </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 03 Jun 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/06/02/strength-iii https://www.crossfitcommonfortitude.com/2024/05/28/800-meter-suitcase-carry 800 Meter Suitcase Carry *Switch hands every 200 meters*As heavy as you think you’re able to carry 200m consistently. If your hands sweat a lot, carry a piece of chalk in your pocket or bra. The post 800 Meter Suitcase Carry appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/28/800-meter-suitcase-carry/"> 800 Meter Suitcase Carry </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 29 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/28/800-meter-suitcase-carry https://www.crossfitcommonfortitude.com/2024/05/28/240531 – RX –AMRAP 15:3-6-9-12, etc.V-upsEye-level KB swings (35/50 lb)Calorie bike or row*If bike or rower is unavailable, substitute burpees– Continue adding 3 reps to each movement until time expires. Level 2:AMRAP 15:3-6-9-12, etc.V-ups (alternating leg & arm if-needed)Eye-level KB swings (20/30 lb)Calorie bike or row– Continue adding 3 reps to each movement until time expires.… The post 240531 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/28/240531/"> 240531 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 29 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/28/240531 https://www.crossfitcommonfortitude.com/2024/05/28/at-home – AT-HOME –AMRAP 15:3-6-9-12, etc.V-upsDumbbell swings (35/50 lb)Up-downs to a target (6 in)– Continue adding 3 reps to each movement until time expires. The post At-home appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/28/at-home/"> At-home </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 29 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/28/at-home https://www.crossfitcommonfortitude.com/2024/05/27/deadlift-6x3 Deadlift for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps*Build throughout to a heavy tripleSeated: 5×3 – 2 Dumbbell Clean & Press (From Ground) – Build as able The post Deadlift 6×3 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/27/deadlift-6x3/"> Deadlift 6×3 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 28 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/27/deadlift-6x3 https://www.crossfitcommonfortitude.com/2024/05/27/happy-60th-birthday-susan 2 Rounds, 6:00 Clock200m Farmer Carry Buy-In (50/35)Then AMRAP with remaining time of:30 Double Unders20 Sit-Ups10 Wall Balls (20/14)*Rest 2:00 between rounds, pick up where you left offL2: 30s Double Under Practice, 14/10L1: Singles or 15 plate speed steps, Box mason twists, 10/6Seated: 50 Jump Ropes, 4 Pull-ups, 10 Wall Balls The post Happy 60th Birthday, Susan! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/27/happy-60th-birthday-susan/"> Happy 60th Birthday, Susan! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 28 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/27/happy-60th-birthday-susan https://www.crossfitcommonfortitude.com/2024/05/23/push-press-6x3 Push Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps *Build throughout to a heavy triple The post Push Press 6×3 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/23/push-press-6x3/"> Push Press 6×3 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 24 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/23/push-press-6x3 https://www.crossfitcommonfortitude.com/2024/05/23/friday-fun 2 Rounds, 7:00 AMRAP of:10 Power Cleans (135/95)12 Wall Balls (20/14)10 Floor Wipers (L+Floor+R=1)*Rest 2:00 between rounds, pick up where you left offLevel 2: PC/WP:95/65, WB:14/10Level 1: PC/WP:45/35 OR 15KBS @25/15 for PC & Box Leg Lefts For Wipers, WB:10/6 The post Friday Fun appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/23/friday-fun/"> Friday Fun </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 24 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/23/friday-fun https://www.crossfitcommonfortitude.com/2024/05/22/last-long-one-before-murph 35:00 AMRAP Of:1 Mile Run25 Pull-ups50 Push-ups100 Air Squats800 Meter Run25 Toes-to-Bar25 Push-ups50 Air Squats400 Meter Run10 Bar Muscle-ups15 Push-ups25 Air Squats Level 2: Jumping Pull-ups>Toes-near-bar>Banded Strict OR Kipping Pull-ups, Knee push-ups as-neededLevel 1: Cut runs in half as run/walk, Ring Rows>V-ups OR Box Mtn. Climbbers>Banded Strict Pull-ups, elevated box/bar push-ups: 35,20,15, Air/Box Squats: 75,… The post Last Long One Before Murph appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/22/last-long-one-before-murph/"> Last Long One Before Murph </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 23 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/22/last-long-one-before-murph https://www.crossfitcommonfortitude.com/2024/05/20/thrusting-up-them-dubz 15:00 AMRAP Of:10 Thrusters @95/6530 Double Unders15 Sit-ups Level 2: 75/55, 40s DU practiceLevel 1: DB Thrusters @20/15, Single Unders OR 15 plate speed steps, Box Mason TwistsSeated: 10 DB Strict Press, 10 Calorie Ski The post Thrusting Up Them Dubz appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/20/thrusting-up-them-dubz/"> Thrusting Up Them Dubz </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 21 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/20/thrusting-up-them-dubz https://www.crossfitcommonfortitude.com/2024/05/20/push-up-strength 4 Sets: Max Unbroken Push-ups*Rest at least 90s between sets – score is total reps Seated: 3-4 Sets:Out of chair +10 push-ups + in chair The post Push-up Strength appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/20/push-up-strength/"> Push-up Strength </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 21 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/20/push-up-strength https://www.crossfitcommonfortitude.com/2024/05/19/10-round-monday 10 Rounds For Time:4 Strict Pull-ups8 Burpee Box Jump Overs @24/20200 Meter Run*Both feet much touch the box, step down other side Level 2: Baned Strict Pull-ups (band should be challenging to complete reps 3-4 each round), Box @20/16″Level 1: Seated Ring Pull-ups, 8 box burpees (no jump-over)Ring pull-up video: https://www.youtube.com/watch?v=_O3Zj8OSaeY The post 10 Round Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/19/10-round-monday/"> 10 Round Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 20 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/19/10-round-monday https://www.crossfitcommonfortitude.com/2024/05/19/coachs-notes-5-20-24 #### Intended StimulusLong workout with continuous movement. Maybe breaking up the pull-ups into 2 sets after first couple of rounds. #### Time Cap30 Minutes – Fast times around 25:00 The post Coach’s Notes – 5/20/24 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/19/coachs-notes-5-20-24/"> Coach’s Notes – 5/20/24 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 20 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/19/coachs-notes-5-20-24 https://www.crossfitcommonfortitude.com/2024/05/16/bella-complex 3 Sets To Build to a Heavy Complex Of:1 Squat Clean1 Split Jerk1 Front Squat1 Split Jerk *Seated – 5 Sets: 5 Ring Dips + 10s Hold The post Bella Complex appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/16/bella-complex/"> Bella Complex </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 17 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/16/bella-complex https://www.crossfitcommonfortitude.com/2024/05/15/a-farmers-strict-dubztep 8 Rounds, Every 4:0035 Double Unders100 Meter DB/KB Farmer Carry @50/355 Strict Pull-ups*100 meters = 10 reps Level 2: 40s DU practice, DBs/KBs @30/20, Banded Pull-upsLevel 1: Single Unders OR 15 plate speed steps, Ring RowsSeated: 10 Wall Balls, Alt Rounds: Max Cal Ski Or Bike Until 2:30 mark, then rest. Visually Impaired: 25 Single… The post A Farmer’s Strict Dubztep appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/15/a-farmers-strict-dubztep/"> A Farmer’s Strict Dubztep </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 16 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/15/a-farmers-strict-dubztep https://www.crossfitcommonfortitude.com/2024/05/13/chipping-away-with-my-barbell 30 Overhead Squats @95/6530 Bar-Facing-Burpees15 Floor Wipers (Left+Floor+Right+Floor =1)20 Overhead Squats20 Bar-Facing-Burpees10 Floor Wipers10 Overhead Squats10 Bar-Facing-Burpees5 Floor Wipers Level 2: 75/55Level 1: Front Squats @45/35 or Goblet Squats @30/20, Box Burpees, Unweighted leg liftsSeated: 30-20-10 Dumbbell Snatch (split R+L each round), 10-8-6 Box Burpees, 5 Pull-ups Each Round The post Chipping Away With My Barbell appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/13/chipping-away-with-my-barbell/"> Chipping Away With My Barbell </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 14 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/13/chipping-away-with-my-barbell https://www.crossfitcommonfortitude.com/2024/05/12/hand-release-tempo-hand-release-push-ups 4 Sets:2 Tempo Push-up (5s Down/Hand Release/5s Up)*Max Hand Release Push-ups (chest-to-deck & full lock out)*Score is total push-ups – tempo count toward reps The post Hand Release Tempo + Hand Release Push-ups appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/12/hand-release-tempo-hand-release-push-ups/"> Hand Release Tempo + Hand Release Push-ups </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 13 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/12/hand-release-tempo-hand-release-push-ups https://www.crossfitcommonfortitude.com/2024/05/12/run-pull-clean-jerk-for-monday 3 Rounds For Time Of:800 Meter Run20 Pull-ups10 Clean & Jerks @185/125 Level 2: Banded pull-ups (no more than 8+ per set), 135/95Level 1: 400 Meter Run/Walk, Jumping Pull-ups, 20KBS @25/15 OR C&J @75/55 The post Run, Pull, Clean & Jerk For Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/12/run-pull-clean-jerk-for-monday/"> Run, Pull, Clean &amp; Jerk For Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 13 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/12/run-pull-clean-jerk-for-monday https://www.crossfitcommonfortitude.com/2024/05/08/partner-thursday-oly-gymnastics-endurance Two Rounds, 16:00 Clock:2k/1600 Meter Row Buy-in AMRAP w/Remaining Time Of:10 Power Snatch @95/6510 Toes-to-Bar20 Jumping Lunges10 Floor Press*1 partner working at a time, switch as you’d like*Rest 2:00 between rounds, pick up where you left after buy-in Level 2: 75/55, Toes-near-bar, alt. leg lungesLevel 1: 1600/1300 Row, KBS @25/15, V-ups OR Box MTN Climbers,… The post Partner Thursday – Oly, Gymnastics, & Endurance appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/08/partner-thursday-oly-gymnastics-endurance/"> Partner Thursday – Oly, Gymnastics, &amp; Endurance </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 09 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/08/partner-thursday-oly-gymnastics-endurance https://www.crossfitcommonfortitude.com/2024/05/07/front-squat-3-3-2-2 Front Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 75% #3: 2 reps @ 80% #4: 2 reps @ 85% The post Front Squat 3-3-2-2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/07/front-squat-3-3-2-2/"> Front Squat 3-3-2-2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 08 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/07/front-squat-3-3-2-2 https://www.crossfitcommonfortitude.com/2024/05/07/wall-balls-dubz-and-sit-ups-for-1200 12:00 AMRAP Of:10 Wall Balls @20/1425 Double Unders15 Sit-ups Level 2: 14/10, ~45s DU practiceLevel 1: 10/6, Singles OR 10/8 cal bike, box mason twists The post Wall Balls, Dubz, and Sit-ups For 12:00 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/07/wall-balls-dubz-and-sit-ups-for-1200/"> Wall Balls, Dubz, and Sit-ups For 12:00 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 08 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/07/wall-balls-dubz-and-sit-ups-for-1200 https://www.crossfitcommonfortitude.com/2024/05/06/700-by-twoesday Two Rounds, 7:00 AMRAP Of:3 Ring Muscle-ups10 Box Jumps @24/20″10 Burpees*Rest 2:00 between rounds, pick up where you left off Level 2: 3 Challenging Ring Rows, 3 Banded Ring Dips, 20/16″ BoxLevel 1: 3 Banded Pull-ups, 3 Toe Assisted Dips, 45lb plate OR 8″ Box Jumps, Box Burpees The post 7:00 By Twoesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/06/700-by-twoesday/"> 7:00 By Twoesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 07 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/06/700-by-twoesday https://www.crossfitcommonfortitude.com/2024/05/06/gymnastics-practice-kipping-rmus-or-bmus 10-15 Minutes of Kippin OR Ring/Bar Muscle-up Practice Shoulder Stability Alternative Crossover Symmetry Activation Series – all 7 movementsThen 3-4 Rounds Of:100 Meter KB Waiter Carry10 Ring Rows The post Gymnastics Practice: Kipping, RMUs, Or BMUs appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/06/gymnastics-practice-kipping-rmus-or-bmus/"> Gymnastics Practice: Kipping, RMUs, Or BMUs </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 07 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/06/gymnastics-practice-kipping-rmus-or-bmus https://www.crossfitcommonfortitude.com/2024/05/05/clean-jerk-push-up-run-repeat-for-8-rounds 8 Rounds For Time Of: 5 Power Clean & Jerks @135/9510 Push-ups400 Meter Run Level 2: 95/65, Banded Push-upsLevel 1: 6-7 Rounds Of: 75/55 OR 10 KBS @25/15, Panded OR Elevated Push-ups, 200 Meter Run/WalkSeated: 6 Rounds: Out of Chair, 8 Push-ups, In Chair, 8 Cal. Ski The post Clean, Jerk, Push-up, Run, Repeat For 8 Rounds appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/05/clean-jerk-push-up-run-repeat-for-8-rounds/"> Clean, Jerk, Push-up, Run, Repeat For 8 Rounds </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 06 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/05/clean-jerk-push-up-run-repeat-for-8-rounds https://www.crossfitcommonfortitude.com/2024/05/04/running-4-miles-per-week-may-movement-challenge Throughout the last 4 weeks of May, we are encouraging folks to up their running & push-up volume. The goal is to run 4+ miles and perform 200+ push-ups per week. Log your daily totals here, then weekly totals each Saturday over the next few weeks. Log your running each day in meters here, and… The post Running 4+ Miles Per Week – May Movement Challenge appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/04/running-4-miles-per-week-may-movement-challenge/"> Running 4+ Miles Per Week – May Movement Challenge </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sun, 05 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/04/running-4-miles-per-week-may-movement-challenge https://www.crossfitcommonfortitude.com/2024/05/04/200-push-ups-per-week-may-movement-challenge Throughout the last 4 weeks of May, we are encouraging folks to up their running & push-up volume. The goal is to run 4+ miles and perform 200+ push-ups per week. Log your daily totals here, then weekly totals each Saturday over the next few weeks. In-class workouts count toward your total. Be sure to… The post 200+ Push-ups Per Week – May Movement Challenge appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/04/200-push-ups-per-week-may-movement-challenge/"> 200+ Push-ups Per Week – May Movement Challenge </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sun, 05 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/04/200-push-ups-per-week-may-movement-challenge https://www.crossfitcommonfortitude.com/2024/05/02/1500-my-toes-are-running-to-those-squats 15:00 AMRAP Of:200 Meter Run10 Toes-To-Bar15 Air squats*Run = 20 reps – if ending workout on run, estimate total meters: 10 meters = 1 rep. Level 2: Toes-Near-BarLevel 1: 100 Meter Run/Walk, V-ups OR Box Mason Twists, Box/Ball/Ring Squats as-needed The post 15:00 My Toes Are Running To Those Squats appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/02/1500-my-toes-are-running-to-those-squats/"> 15:00 My Toes Are Running To Those Squats </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 03 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/02/1500-my-toes-are-running-to-those-squats https://www.crossfitcommonfortitude.com/2024/05/02/hang-squat-clean-emomx6 6 Minute EMOM of:1 Hang Squat Clean1 Squat Clean1 Split Jerk*All at 75-85% of 1RM The post Hang Squat Clean EMOMx6 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/02/hang-squat-clean-emomx6/"> Hang Squat Clean EMOMx6 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 03 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/02/hang-squat-clean-emomx6 https://www.crossfitcommonfortitude.com/2024/05/01/lets-fight-on-thursday 5 Rounds For Reps Of:Minute 1: Max Calorie RowMinute 2: Max Push Press (75/55)Minute 3: Max Sumo Deadlift High PullMinute 4: Max Cal. BikeMinute 5: Rest L2:45/35L1:35/25, KB High Pulls Or Swings @25/15 The post Let’s Fight On Thursday! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/05/01/lets-fight-on-thursday/"> Let’s Fight On Thursday! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 02 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/05/01/lets-fight-on-thursday https://www.crossfitcommonfortitude.com/2024/04/30/2x800-wednesday Two Rounds, 8:00 AMRAP Of:Round 1:10 Thrusters Round 2: 10 Overhead Squats @95/6510 Bar-Facing-BurpeesThroughout Workout, Accumulate 6 Sled Push + Pulls*Rest 3:00 between rounds, start from the top & score separately Rx: Barbell @95/65, Sled loaded with 180lbsL2: Barbell @75/65, Sled loaded with 135lbsL1: Dumbbell Thrusters @20/15 Each Hand & Air Squats, Sled loaded with… The post 2×8:00 Wednesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/30/2x800-wednesday/"> 2×8:00 Wednesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 01 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/30/2x800-wednesday https://www.crossfitcommonfortitude.com/2024/04/30/turkish-get-up-5x2 5×2 (2R+2L)*Build to a heavy double Seated: In & Out Of Chair Transfers The post Turkish Get-Up 5×2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/30/turkish-get-up-5x2/"> Turkish Get-Up 5×2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 01 May 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/30/turkish-get-up-5x2 https://www.crossfitcommonfortitude.com/2024/04/29/tuesdays-running-gymnastics-chipper For Time1 Mile Run 30 Pull-ups30 Box Jumps @24/20800 Meter Run 20 Chest-to-Bar Pull-ups20 Box Jumps400 Meter Run10 Bar Muscle-ups10 Box Jumps *Goal for bar movements is to pick your most challenging ability level for the final round, then work backward. Levels below are decent guides for this Level 2: Ring Rows>Challenging Banded Pull-ups> Less… The post Tuesday’s Running & Gymnastics Chipper appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/29/tuesdays-running-gymnastics-chipper/"> Tuesday’s Running &amp; Gymnastics Chipper </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 30 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/29/tuesdays-running-gymnastics-chipper https://www.crossfitcommonfortitude.com/2024/04/26/t-u-p 15-12-9-6-3 reps for time of:• 135/95 lb. power cleans• Pull-ups• 135/95 lb. front squats• Pull-ups The post T.U.P. appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/26/t-u-p/"> T.U.P. </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sat, 27 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/26/t-u-p https://www.crossfitcommonfortitude.com/2024/04/26/t-u-p-for-745-and-1000-classes T.U.P For 7:45 and 10:00 Classes!!! The post T.U.P For 7:45 and 10:00 Classes!!! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/26/t-u-p-for-745-and-1000-classes/"> T.U.P For 7:45 and 10:00 Classes!!! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sat, 27 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/26/t-u-p-for-745-and-1000-classes https://www.crossfitcommonfortitude.com/2024/04/24/interval-thursday-snatch-push-up-jump-over 10 Rounds, Every 3:003 Squat Snatch @~70%10 Push-ups8 Box Jump Overs @24/20″*Jump on, step down Level 2: Power+OHS okay (work on depth of catch), banded push-ups as-needed, box @20/16″Level 1: Level 2: Power+OHS okay (work on depth of catch) OR swap for clean & jerk, banded push-ups as-needed, box @20/16″ The post Interval Thursday: Snatch, Push-up, Jump-Over appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/24/interval-thursday-snatch-push-up-jump-over/"> Interval Thursday: Snatch, Push-up, Jump-Over </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 25 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/24/interval-thursday-snatch-push-up-jump-over https://www.crossfitcommonfortitude.com/2024/04/23/fight-for-the-legs 5 Rounds For Reps Of:Minute 1: Max Kettlebell Swings (50/35)Minute 2: Max Alt. Leg Back-Step LungesMinute 3: Max KB Mason Twists (L+R=2)Minutes 5 and 6: 200 Meter RunMinutes 7 and 8: Rest*Run is worth 20 reps Level 2: KBS & Mason Twists @30/20Level 1: KBS & Mason Twists @20/15, Low Box Step-ups For Lunges, 100… The post Fight For The Legs appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/23/fight-for-the-legs/"> Fight For The Legs </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 24 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/23/fight-for-the-legs https://www.crossfitcommonfortitude.com/2024/04/21/what-a-lovely-monday-for-a-stroll 4 Rounds For Time Of: 800 Meter Run5 Strict Pull-ups50 Air Squats5 Strict Pull-ups Level 2: Banded Pull-ups as-needed (get as many without bands as possible each round)Level 1: 400 Meter Run/Walk, Banded Pull-ups, 30 Air/Box Squats The post What A Lovely Monday For A Stroll appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/21/what-a-lovely-monday-for-a-stroll/"> What A Lovely Monday For A Stroll </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 22 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/21/what-a-lovely-monday-for-a-stroll https://www.crossfitcommonfortitude.com/2024/04/17/this-fight-is-going-7-rounds 7 Rounds For Reps Of:Minute 1: Calorie RowMinute 2: Max BurpeesMinute 3: 10 Pull-upsMinute 4: Calorie BikeMinute 5: Rest*Rest/transition after completing pull-ups Level 2: Banded Pull-ups As-NeededLevel 1: 5 CHALLENGING Banded Pull-ups, Box Burpees – okay to perform 5 or 6 rounds – Athlete’s choice. The post This Fight Is Going 7 Rounds appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/17/this-fight-is-going-7-rounds/"> This Fight Is Going 7 Rounds </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 18 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/17/this-fight-is-going-7-rounds https://www.crossfitcommonfortitude.com/2024/04/16/5-10-minutes-of-clean-jerk-drills 5-10 Minutes Of Clean & Jerk Drills (Coach’s choice):– Clean Pulls– Clean Pull Unders (pocket clean)– 3 Position Clean– Jerk Drive– Build to a moderate double– Etc *Shoulder impairment? Swap for clean work.Seated: Dumbbell Strict Press 5×10(5R+5L) The post 5-10 Minutes Of Clean & Jerk Drills appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/16/5-10-minutes-of-clean-jerk-drills/"> 5-10 Minutes Of Clean &amp; Jerk Drills </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 17 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/16/5-10-minutes-of-clean-jerk-drills https://www.crossfitcommonfortitude.com/2024/04/16/5-10-minutes-of-clean-jerk-drills468a8235 5-10 Minutes Of Clean & Jerk Drills (Coach’s choice):– Clean Pulls– Clean Pull Unders (pocket clean)– 3 Position Clean– Jerk Drive– Build to a moderate double– Etc *Shoulder impairment? Swap for clean work.Seated: Dumbbell Strict Press 5×10(5R+5L) The post 5-10 Minutes Of Clean & Jerk Drills appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/16/5-10-minutes-of-clean-jerk-drills468a8235/"> 5-10 Minutes Of Clean &amp; Jerk Drills </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 17 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/16/5-10-minutes-of-clean-jerk-drills468a8235 https://www.crossfitcommonfortitude.com/2024/04/14/two-by-1200-monday Two Rounds, 12:00 ClockRound 1: 800 Meter Run Buy-in, Round 2: 1k/800 Meter Row Buy-in AMRAP w/Remaining Time Of:10 Push-ups15 Kettlebell Swings @50/3530 Double Unders*Rest 3:00 between rounds, score rounds separately and start from the top Level 2: Banded Push-ups As-Needed, (30/20), 45s DU PracticeLevel 1: 400 Meter Run/Walk & 800/600 Meter Row, Banded OR… The post Two By 12:00 Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/14/two-by-1200-monday/"> Two By 12:00 Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 15 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/14/two-by-1200-monday https://www.crossfitcommonfortitude.com/2024/04/10/grab-a-6er-and-hang-on 6 Rounds For Time:15 Push-ups10 Deadlift @225/155400 Meter Run Level 2: Banded push-ups as-needed, 185/125Level 1: Box/Bar Elevated Push-ups, 95/65 OR 15 KBS @25/15, 200 meter run/walk The post Grab A 6er And Hang On appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/10/grab-a-6er-and-hang-on/"> Grab A 6er And Hang On </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 11 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/10/grab-a-6er-and-hang-on https://www.crossfitcommonfortitude.com/2024/04/09/heavy-fast-intervals 8 Rounds For Reps Of:Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM*Rest 30s30 Seconds: Max Sit-ups*Rest 30s30s: Max Calorie Bike*Rest 1:00**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes Level 2: ~55-65% and power snatch + deepest OHS as possible is okayLevel 1: 10KBS… The post Heavy & Fast Intervals appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/09/heavy-fast-intervals/"> Heavy &amp; Fast Intervals </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 10 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/09/heavy-fast-intervals https://www.crossfitcommonfortitude.com/2024/04/09/5-10-minutes-of-snatch-drills 5-10 Minutes Of Snatch Drills (Coach’s choice):– Snatch Pulls– Snatch Pull Unders (pocket snatch)– 3 Position Snatch– Build to a moderate double *Shoulder impairment? Swap for clean work.Visually Impaired: Deadlift 5×3Seated: Dumbbell Strict Press 5×10(5R+5L) The post 5-10 Minutes Of Snatch Drills appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/09/5-10-minutes-of-snatch-drills/"> 5-10 Minutes Of Snatch Drills </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 10 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/09/5-10-minutes-of-snatch-drills https://www.crossfitcommonfortitude.com/2024/04/08/a-long-one-for-tuesday 10 Rounds For Time Of: 200 Meter Run 10 Pull-ups6 Burpee Box Jumps @24/20″ Level 2: Banded Pull-ups As-Needed, 20/16″Level 1: 8 Rounds: 100 Meter Run/Walk, 5 Banded Strict Pull-ups, 6 Burpees, 6 8″Box/45lb Plate JumpsVisually Impaired: 7 Rounds: Bike 100 strokes, 8 Ring Rows, 6 Burpees The post A Long One For Tuesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/08/a-long-one-for-tuesday/"> A Long One For Tuesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 09 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/08/a-long-one-for-tuesday https://www.crossfitcommonfortitude.com/2024/04/07/split-squat-5x3 Split Squat for load:5×3 (3 each side)*Build to a heavy triple – weight can be back racked with BB, KB/DB in goblet hold, or KBs/DBs in farmer hold The post Split Squat 5×3 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/07/split-squat-5x3/"> Split Squat 5×3 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 08 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/07/split-squat-5x3 https://www.crossfitcommonfortitude.com/2024/04/07/push-clean-jump-for-1000 10:00 AMRAP Of:10 Handstand Push-ups10 Power Cleans @95/6525 Double Unders Level 2: Up to 2 ab mats, 75/55, 30s double under practiceLevel 1: Seated DB Strict Press, KBS @25/15, Single Unders OR 15 plate speed steps The post Push, Clean, & Jump For 10:00 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/07/push-clean-jump-for-1000/"> Push, Clean, &amp; Jump For 10:00 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 08 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/07/push-clean-jump-for-1000 https://www.crossfitcommonfortitude.com/2024/04/04/run-sit-up-jump-pull-for-2200 With 22:00 On The Clock:1 Mile Run Buy-in Then AMRAP w/Remaining Time Of:15 Sit-ups10 Box Jumps @20/245 Strict Pull-ups The post Run, Sit-up, Jump, Pull for 22:00 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/04/run-sit-up-jump-pull-for-2200/"> Run, Sit-up, Jump, Pull for 22:00 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 05 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/04/run-sit-up-jump-pull-for-2200 https://www.crossfitcommonfortitude.com/2024/04/02/mr-hp-rum 6 Rounds For Time:400 Meter Run20 Push-ups30 Air Squats Level 2: Banded push-ups as needed (get as many toe push-ups as possible each round before switching to bandLevel 1: 200 Meter Run/Walk Banded, OR Bar/Box Elevated Push-ups, 20 Squats (box OR med ball as-needed)Visually Impaired: 150 bike strokes, 10 Bar Elevated Push-ups, 20 Rig Squats The post MR. HP-RUM appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/02/mr-hp-rum/"> MR. HP-RUM </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 03 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/02/mr-hp-rum https://www.crossfitcommonfortitude.com/2024/04/01/e2mom-tuesday-clean-dubz 12 Rounds Every 2:00 Of:3 Power Cleans @75%25 Double Unders Level 2: 30s of DU practiceLevel 1: 15KBS @25/15, Single Unders OR 15 plate speed steps*Score is total reps – 336 possible. Add clean weight to notes. The post E2MOM Tuesday: Clean & Dubz appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/04/01/e2mom-tuesday-clean-dubz/"> E2MOM Tuesday: Clean &amp; Dubz </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 02 Apr 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/04/01/e2mom-tuesday-clean-dubz https://www.crossfitcommonfortitude.com/2024/03/28/bringing-back-barbell-oh-lunges 5 Rounds For Time:10 Power Snatch (95/65)10 Alt. Leg Overhead Lunge Steps15 Burpees*Rest 2:00 after each round Level 2: (75/55)Level 1: KBS @25/15, Low box step-ups, box burpees*Modify OH lunges w/front-rack or BW as-needed Seated:5 Rounds For Time:10 DB Snatch (5R+5L) & 4 Ring Dips32 Calorie Ski Buy-out (after 5 rounds above) Visually Impaired:5 Rounds… The post Bringing Back Barbell OH Lunges! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/28/bringing-back-barbell-oh-lunges/"> Bringing Back Barbell OH Lunges! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 29 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/28/bringing-back-barbell-oh-lunges https://www.crossfitcommonfortitude.com/2024/03/27/run-push-squat-for-2000 20:00 AMRAP Of: 800 Meter Run15 Handstand Push-ups20 Air Squats Level 2: Up to 2 ab-mats for HSPULevel 1: 200 Meter Run/Walk, Double DB Seated Strict Press @20/15, 20″ Box Squats as-needed*Run = 80 reps – If under 4-5:00 on last run, cut runs back to 100-200 meter repeats – 100 meters = 10 reps… The post Run Push Squat for 20:00 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/27/run-push-squat-for-2000/"> Run Push Squat for 20:00 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 28 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/27/run-push-squat-for-2000 https://www.crossfitcommonfortitude.com/2024/03/25/row-push-squat-repeats 10 Rounds Every 3:00 For Reps:10/8 Calorie Row10 Push-ups10 Pull-upsRest remainder of 3:00 Level 2: Banded Push-ups & Pull-ups as-neededLevel 1: Jumping Pull-ups, box OR banded push-ups (knees only if needed for space) The post Row Push Squat Repeats appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/25/row-push-squat-repeats/"> Row Push Squat Repeats </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 26 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/25/row-push-squat-repeats https://www.crossfitcommonfortitude.com/2024/03/21/cleaning-jumping-sitting-lunging-with-my-buddy Two Rounds, 12:00 AMRAP Of:25 Double Unders15 Partner Med Ball Sit-ups (20/14)10 Alt. Leg Step-Back Lunges10 Power Clean @135/95*Clean should be no higher than 60-65% – A weight you COULD do 10 tap & go when fresh. *Rest 3:00 between rounds, start at the top & score separately Level 2: 30s DU attempts, med ball… The post Cleaning, Jumping, Sitting, & Lunging With My Buddy appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/21/cleaning-jumping-sitting-lunging-with-my-buddy/"> Cleaning, Jumping, Sitting, &amp; Lunging With My Buddy </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 22 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/21/cleaning-jumping-sitting-lunging-with-my-buddy https://www.crossfitcommonfortitude.com/2024/03/21/schedule-shift-friday-am-open-gym-option After a month filled with fitness fun, several coaches are taking a break this week. With that, there are only open gym classes Friday morning 6-8am, 3/22. Friday evening classes are scheduled as normal. There is a programmed warm-up and a great workout lined up! Please organize with folks in the gym to throw down… The post Schedule Shift Friday AM – Open Gym Option appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/21/schedule-shift-friday-am-open-gym-option/"> Schedule Shift Friday AM – Open Gym Option </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 22 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/21/schedule-shift-friday-am-open-gym-option https://www.crossfitcommonfortitude.com/2024/03/20/schedule-shift-thursday-pm-and-friday-am-open-gym-option After a month filled with fitness fun, several coaches are taking a break this week. With that, there are only open gym classes Thursday evening 4-6pm (3/21) and Friday morning 6-8am, 3/22. Thursday morning and Friday evening classes are scheduled as normal. There is a programmed warm-up and a great workout lined up! Please organize… The post Schedule Shift Thursday PM and Friday AM – Open Gym Option appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/20/schedule-shift-thursday-pm-and-friday-am-open-gym-option/"> Schedule Shift Thursday PM and Friday AM – Open Gym Option </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 21 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/20/schedule-shift-thursday-pm-and-friday-am-open-gym-option https://www.crossfitcommonfortitude.com/2024/03/20/100-of-this-100-of-that 10 Rounds, Every 2:0010 Toes-to-Bar10 Burpees*Intent is sprint & rest with 1:1 work:rest*If unable to complete work in 1:00-1:15, cut reps back. Don’t cut rest any shorter than this. Level 2: 8 Toes-Near-Bar, 8 BurpeesLevel 1: 8 Alt. Arm & Leg V-ups & 8 Box Burpees The post 100 Of This 100 Of That appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/20/100-of-this-100-of-that/"> 100 Of This 100 Of That </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 21 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/20/100-of-this-100-of-that https://www.crossfitcommonfortitude.com/2024/03/19/we-runnin 5 Rounds For Time Of:400 Meter Run10 Single-Arm DB Strict Press @50/35 (5R+5L)10 Box Jumps @24/20″ Level 2: DB @30/20, Box @20/16″Level 1: 4 Rounds & 200 Meter Run/Walk, DB Strict Press @20/10, 8″ Box/35lb plate jumps The post We Runnin’! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/19/we-runnin/"> We Runnin’! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 20 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/19/we-runnin https://www.crossfitcommonfortitude.com/2024/03/17/push-press-5x3 Push Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps*Build to a heavy triple The post Push Press 5×3 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/17/push-press-5x3/"> Push Press 5×3 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 18 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/17/push-press-5x3 https://www.crossfitcommonfortitude.com/2024/03/17/1500-monday 15:00 AMRAP Of: 10 Alt. Arm DB Snatch @50/3520 Box Step-overs @24/20″15 Candlesticks Level 2: 30/20Level 1: KBS @25/15, 12/8″, Alt. Arm V-ups OR Box mtn climbersVI: KBS, Step-ups, 10 leg liftsSeated: DB Snatch (5R+5L), Out Of Chair, 5 Push-ups, 8 Ring Rows, In Chair The post 15:00 Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/17/1500-monday/"> 15:00 Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 18 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/17/1500-monday https://www.crossfitcommonfortitude.com/2024/03/14/open-24-3 All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg)♂ 95, 135 lb (43, 61 kg) Level 2/Official HQ Scaled:♀ 45 lb, 65 lb (20, 29 kg);… The post Open 24.3 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/14/open-24-3/"> Open 24.3 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 15 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/14/open-24-3 https://www.crossfitcommonfortitude.com/2024/03/13/at-home-wod-for-the-storm 6 Rounds For Time:10 Burpees15 Sit-ups20 Air Squats Scaling Options: Elevated burpees, couch (box) air squats, elevated mountain climbers. Cut back rounds or reps as needed. Aiming for this to be pretty much a continuous pace until the final round. Send it in that final round or two! The post At Home WOD For The Storm appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/13/at-home-wod-for-the-storm/"> At Home WOD For The Storm </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 14 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/13/at-home-wod-for-the-storm https://www.crossfitcommonfortitude.com/2024/03/13/youre-a-bear-light 5 Rounds for Time:100’ Bear Crawl3 Bear Complex @135/95*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down. Squats cannot be thrusters. Rep does not count unless all 5 movements are completed in a row – bar can be dropped between each complex as-needed Level 2: 95/65Level… The post You’re A Bear Light appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/13/youre-a-bear-light/"> You’re A Bear Light </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 14 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/13/youre-a-bear-light https://www.crossfitcommonfortitude.com/2024/03/13/updated-storm-class-update UPDATED: Due to the storm continuing throughout the afternoon, the gym is not open today (3/14) for classes or personal training. Tomorrow is looking promising for the last open WOD, but stay tuned for updates. Stay warm & safe! BBQ tomorrow night to close out the open. Even if you’re not participating, all are welcome!… The post UPDATED: Storm & Class Update appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/13/updated-storm-class-update/"> UPDATED: Storm &amp; Class Update </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 14 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/13/updated-storm-class-update https://www.crossfitcommonfortitude.com/2024/03/12/cfcf-storm-class-update Due to the incoming storm, no AM classes tomorrow, 3/14. Stay tuned for PM class updates. The post CFCF Storm & Class Update appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/12/cfcf-storm-class-update/"> CFCF Storm &amp; Class Update </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 13 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/12/cfcf-storm-class-update https://www.crossfitcommonfortitude.com/2024/03/12/fight-gone-wednesday 5 Rounds For RepsMinute 1: Max Calorie RowMinute 2: Max BurpeesMinute 3: 40 Double UndersMinute 4: 20 Wall Balls (20/14)Minutes 5&6: Rest Level 2: 45s Double Under Practice, 14/10, Level 1: Box Burpees, Single Unders OR 20 Plate Speed Steps, 10/6VI: Calorie Row, Burpees, Single Unders, Air/Rig SquatsSeated: Minute 1: Minutes 1&2: Box Burpees, Minute… The post Fight Gone Wednesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/12/fight-gone-wednesday/"> Fight Gone Wednesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 13 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/12/fight-gone-wednesday https://www.crossfitcommonfortitude.com/2024/03/10/20-minute-monday 20-Minute AMRAP Of (3 rounds, then move on to the next segment): 3 Rounds Of: 10 Pull-ups15 KBS @50/3520 KB Alternating Overhead Lunges (10R Arm + 10L Arm)3 Rounds Of: 10 Chest-to-Bar Pull-ups15 KBS20 Goblet Squats3 Rounds Of: 10 Bar Muscle-ups15 KBS20 KB Strict Press (10R+10L)*For gymnastics, be sure to use grips or pay close… The post 20-Minute Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/10/20-minute-monday/"> 20-Minute Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 11 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/10/20-minute-monday https://www.crossfitcommonfortitude.com/2024/03/07/open-24-2 As many rounds and reps as possible in 20 minutes of:300-meter row10 deadlifts50 double-unders ♀ 125 lb (56 kg)♂ 185 lb (83 kg) Level 2/HQ Scaled: (Ages 16-54) ♀ 95 lb (43 kg), single-unders ♂ 135 lb (61 kg), single-unders *30-45s of DU practice each round instead of single unders is okay too Level 1/HQ… The post Open 24.2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/07/open-24-2/"> Open 24.2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 08 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/07/open-24-2 https://www.crossfitcommonfortitude.com/2024/03/06/six-round-thursday 6 Rounds For Time Of:15 Kettlebell Swings @50/35400′ Shuttle Run10 Push-ups*Throughout the workout, accumulate 50 Calories On BikeLevel 2: 30/20, Band Push-ups As-NeededLevel 1: 25/15, 200′ Shuttle Run, Banded OR Box Push-ups The post Six Round Thursday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/06/six-round-thursday/"> Six Round Thursday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 07 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/06/six-round-thursday https://www.crossfitcommonfortitude.com/2024/03/04/intervals-for-the-gymnasts-out-there 10 Rounds, Every 2:3025′ Handstand Walk8 Box Jumps @24/20″5 Burpee Toes-to-Bar*Rest remainder of 2:30*HSW = 5 reps – 180 reps possible Rx – L1/L2 = 170 Level 2: 4 Wall Walks (Partial Okay), 20/16″, Burpee Toes-Near-BarLevel 1: 4 Inch Worms (no push-up), 45lb/8″ Jumps, 5 Box Burpees + 5 V-ups OR Box Mountain Climbers The post Intervals For The Gymnasts Out There! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/03/04/intervals-for-the-gymnasts-out-there/"> Intervals For The Gymnasts Out There! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 05 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/03/04/intervals-for-the-gymnasts-out-there https://www.crossfitcommonfortitude.com/2024/02/29/open-24-1 For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell Time cap: 15 minutes ♀… The post Open 24.1 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/29/open-24-1/"> Open 24.1 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 01 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/29/open-24-1 https://www.crossfitcommonfortitude.com/2024/02/29/back-squat-5x3-optional-accessory-work Back Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps*Build to a heavy set of 3 The post Back Squat 5×3 (Optional Accessory Work) appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/29/back-squat-5x3-optional-accessory-work/"> Back Squat 5×3 (Optional Accessory Work) </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 01 Mar 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/29/back-squat-5x3-optional-accessory-work https://www.crossfitcommonfortitude.com/2024/02/28/fgb-before-the-show 5 Rounds For Reps Of: Minute 1 – Max Calorie RowMinute 2 – 15 V-upsMinute 3 – 12 Box Jumps @24/20″Minute 4 – Max Up DownsMinute 5 – Rest Level 2: Alt Arm & Leg V-ups, BJ @20/16″Level 1: Sit-ups OR Box Mason Twists, 45lb plate or 8″ Box Jumps, Box Up Downs The post FGB Before The Show appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/28/fgb-before-the-show/"> FGB Before The Show </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 29 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/28/fgb-before-the-show https://www.crossfitcommonfortitude.com/2024/02/22/a-different-clean-complex 6 Sets, Every 2:00:1 Cluster1 Hang Clean1 Clean1 Jerk*Build throughout to a heavy set*Cluster = squat clean + thruster The post A Different Clean Complex appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/22/a-different-clean-complex/"> A Different Clean Complex </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 23 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/22/a-different-clean-complex https://www.crossfitcommonfortitude.com/2024/02/22/1200-friday 12:00 AMRAP Of: 15 Wall Balls (20/14)15 Mountain Climbers (L+R=1)20 Box Step-ups (24/20)10/8 Calorie Row Level 1: WB @14/10, 20/16″Level 1: WB @10/6, 8″/45lb jumps, Box Mtn. Climbers The post 12:00 Friday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/22/1200-friday/"> 12:00 Friday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 23 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/22/1200-friday https://www.crossfitcommonfortitude.com/2024/02/20/burp-run-and-swing-on-repeat 10 Rounds Every 3:00:10 Burpees400′ Shuttle Run 16 KB Clean (50/35) (8R+8L) Level 2: (30/25)Level 1: 8 Box Burpees, 200′ Shuttle Run, KBS @25/15Seated: 2 Box Burpees @24″, 6 alt. arm DB Snatch, Max Calorie Ski until 2:00 mark The post Burp, Run, And Swing On Repeat appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/20/burp-run-and-swing-on-repeat/"> Burp, Run, And Swing On Repeat </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 21 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/20/burp-run-and-swing-on-repeat https://www.crossfitcommonfortitude.com/2024/02/19/coach-ethan With A Partner For Time:30 Synchro-ish Double Unders94 Kettlebell Swings (70/50)30 Synchro-ish Double Unders94 Power Snatches (95/65)30 Synchro-ish Double Unders19 Synchro Chest-to-Bar Pull-ups30 Synchro-ish Double Unders94 Front-rack Lunges (95/65)30 Synchro-ish Double Unders94 Sit-ups30 Synchro-ish Double Unders19 Bar Muscle-ups*Throughout workout, accumulate 94 cals on the echo bike*Other than synchro movements, 1 partner working at a time… The post Coach Ethan appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/19/coach-ethan/"> Coach Ethan </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 20 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/19/coach-ethan https://www.crossfitcommonfortitude.com/2024/02/13/a-fight-for-the-legs-core 6 Rounds for Reps:Minute 1 – Calorie BikeMinute 2 – Sit-upsMinute 3 – 300′ Shuttle RunMinute 4 – Rest*After shuttle run, rest remainder of minute – If unable to complete within the minute, it eats into your rest. Shuttle run = 30 reps. 5 reps for each 50′ length. Must complete a full 50′ length… The post A Fight For The Legs & Core appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/13/a-fight-for-the-legs-core/"> A Fight For The Legs &amp; Core </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 14 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/13/a-fight-for-the-legs-core https://www.crossfitcommonfortitude.com/2024/02/11/4x4-rally 4 Rounds, 4:00 AMRAP of:10 Burpees10 Box Step-ups (24/20)10 Thrusters (95/65)*Rest 2:00 between rounds, pick up where you left off Level 2: (20/16″), 75/55lbsLevel 1: Box Burpees, 12/8″, 45/35 OR dumbbell thrusters (20/15)Visually Impaired: 5 Burpees, hands-free step-ups (if able today), 5 rig squats, 5 dumbbell strict press (switch hands each round) The post 4×4 Rally appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/11/4x4-rally/"> 4×4 Rally </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 12 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/11/4x4-rally https://www.crossfitcommonfortitude.com/2024/02/08/10x200-intervals-for-the-heart-and-soul 10 Rounds, Every 2:00:10 Pull-ups12 Alt. Leg DB Overhead Lunges (50/35)*Alternate arms each round Level 2: Banded Strict Pull-ups, (30/20)Level 1: Jumping Pull-ups, BW Lunges or Low Box Step-ups The post 10×2:00: Intervals For The Heart and Soul appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/02/08/10x200-intervals-for-the-heart-and-soul/"> 10×2:00: Intervals For The Heart and Soul </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 09 Feb 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/02/08/10x200-intervals-for-the-heart-and-soul https://www.crossfitcommonfortitude.com/2024/01/29/three-by-four-tuesday 3 Rounds, 4:00 AMRAP of:10 Shoulder Taps (kicked up to wall)10 Power Cleans (95/65)20 Front-Rack Lunges*Rest 2:00 between rounds, score rounds separately and begin at the top. Level 2: Box Pike Shoulder Taps, (75/55)Level 1: PIke Shoulder Taps, KBS (25/15), low box step-ups The post Three By Four Tuesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/29/three-by-four-tuesday/"> Three By Four Tuesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 30 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/29/three-by-four-tuesday https://www.crossfitcommonfortitude.com/2024/01/29/deadlift-3x2 Deadlift for load: #1: 2×2 reps @ 70% #2: 2×2 reps @ 75% #3: 2×2 reps @ 80% The post Deadlift 3×2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/29/deadlift-3x2/"> Deadlift 3×2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 30 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/29/deadlift-3x2 https://www.crossfitcommonfortitude.com/2024/01/25/a-cardio-skill-fight-gone-bad-style 5 Rounds For Reps Of: Minute 1: Max Calorie RowMinute 2: 12 Toes-to-BarMinute 3: Max Calorie BikeMinute 4: Max Kettlebell Snatch (50/35) *Switch hands every 5 reps – From KBS position, not groundMinutes 5&6: Rest Level 2: Toes-near-Bar, 30/20Level 1: V-ups or Box Mountain Climbers, KB Swings @25/15 The post A Cardio & Skill Fight Gone Bad Style appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/25/a-cardio-skill-fight-gone-bad-style/"> A Cardio &amp; Skill Fight Gone Bad Style </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 26 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/25/a-cardio-skill-fight-gone-bad-style https://www.crossfitcommonfortitude.com/2024/01/21/a-jumping-oly-monday 10 Rounds, Every 2:00:5 Power Clean & Jerk (155/105)30 Double Unders*Rest remainder of 2:00 – Sprint & rest Level 2: 105/75, 30s Double Under PracticeLevel 1: 5 Dumbbell Clean & Press @25/15 (2 dumbbells), Single UndersSeated: 5 Barbell OR Dumbbell Clean & Press, Max Burpees (Box Transfers) until 1:00-1:15 markVisually Impaired: 8 Calorie Bike, 10… The post A Jumping & Oly Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/21/a-jumping-oly-monday/"> A Jumping &amp; Oly Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 22 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/21/a-jumping-oly-monday https://www.crossfitcommonfortitude.com/2024/01/18/2x6-friday Two Rounds, 6:00 AMRAP Of: 15 Kettlebell Swings (50/35)15 Goblet SquatsRound 1: 5 Bar Muscle-ups, Round 2: 10 Pull-ups*Rest 3:00 between rounds, rounds scored separately Level 2: 30/20lb KB, R1: 10 Kipping C2B Pull-ups OR Banded Pull-ups R2: Banded Pull-upsLevel 1: 25/15lb KB, Both Rounds 10 Jumping Pull-ups The post 2×6 Friday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/18/2x6-friday/"> 2×6 Friday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 19 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/18/2x6-friday https://www.crossfitcommonfortitude.com/2024/01/16/jump-run-rock-roll 15:00 AMRAP Of:10 Box Jumps (24/20)400′ Shuttle Run15 Hollow Rocks*Shuttle run = 20 reps – each 100′ lap = 10 reps – only completed 100′ laps count Level 2: Box @20/16″Level 1: Box/Plate @8″/45lbs, 200′ shuttle run/walk, box mountain climbers The post Jump, Run, Rock & Roll appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/16/jump-run-rock-roll/"> Jump, Run, Rock &amp; Roll </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 17 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/16/jump-run-rock-roll https://www.crossfitcommonfortitude.com/2024/01/14/cardio-pump-monday 5 Rounds For RepsMinute 1: Max Calorie RowMinute 2: 20 Push-upsMinute 3: Max Calorie BikeMinute 4: 5 Strict Pull-ups & 8 Toes-to-BarMinute 5: Rest Level 2: Banded push-ups as-needed, banded pull-ups, toes-near-barLevel 1: Banded/box push-ups, banded pull-ups, v-ups OR box mason twistsSeated: Max Calorie Ski, Dumbbell Strict Press, Max Calorie Bike, 4 Pull-ups & 4… The post Cardio & Pump Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/14/cardio-pump-monday/"> Cardio &amp; Pump Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 15 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/14/cardio-pump-monday https://www.crossfitcommonfortitude.com/2024/01/11/30-minute-friday 30-Minute AMRAP:15/12 Calorie Row100′ Bear Crawl15 Kettlebell Swings (50/35)100′ Walking Lunges   5 Ring Dips100′ Broad Jumps Level 2: 40/30, banded ring dipsLevel 1: 16 Step-ups For Lunges, KBS (25/15), Banded Push-ups, 20 Air Squats For Broad Jumps The post 30-Minute Friday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/11/30-minute-friday/"> 30-Minute Friday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 12 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/11/30-minute-friday https://www.crossfitcommonfortitude.com/2024/01/10/squats-pull-ups 10 Rounds, Every 2:008 Front Squats (155/105)10 Pull-ups Level 2: (105/75), Banded Pull-upsLevel 1: 35/25lb goblet squats, 8 banded pull-ups The post Squats & Pull-ups appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/10/squats-pull-ups/"> Squats &amp; Pull-ups </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 11 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/10/squats-pull-ups https://www.crossfitcommonfortitude.com/2024/01/09/big-set-wednesday For Time:75 Double Unders50 Deadlifts (225/155)75 Double Unders50 Handstand Push-ups75 Double Unders Level 2: 90s Double Under Practice, Up To 2 Ab-Mats, (155/105)Level 1: Single Unders/35 Plate Speed Steps, Seated DB Press (25/15), (95/65) The post Big Set Wednesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/09/big-set-wednesday/"> Big Set Wednesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 10 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/09/big-set-wednesday https://www.crossfitcommonfortitude.com/2024/01/07/no-8am-class-today No 8am Class Today The post No 8am Class Today appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/07/no-8am-class-today/"> No 8am Class Today </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 08 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/07/no-8am-class-today https://www.crossfitcommonfortitude.com/2024/01/07/chippin-away-at-monday For Time:75′ HS Walk (25’*3)*No longer than 2 minute attempts50 Burpees30 Power Cleans (135/95)50 Wall Balls (20/14)75′ HS Walk30 Burpees15 Power Cleans (135/95)30 Wall Balls75′ HS Walk15 Burpees10 Power Cleans (135/95)15 Wall Balls Level 2: 4 Wall Walks For HS Walk, (95/65), (14/10)Level 1: 4 Inch Worms For HS Walk, (75/55) The post Chippin’ Away At Monday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/07/chippin-away-at-monday/"> Chippin’ Away At Monday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 08 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/07/chippin-away-at-monday https://www.crossfitcommonfortitude.com/2024/01/03/a-fun-fgb-style-with-rest 5 Rounds For RepsMinute 1: Max Burpees Minute 2: 35 Sit-upsMinute 3: 10 Power Snatch (95/65)Minute 4: 50 Double UndersMinutes 5&6: Rest*After completing sit-ups, snatches, and dubz, rest the remainder of each minute*DU attempts and single unders = 50 reps Level 2: (75/55), 45s DU attemptsLevel 1: Box burpees, 15 KBS @(25/15), single unders or… The post A Fun FGB-Style With Rest appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/03/a-fun-fgb-style-with-rest/"> A Fun FGB-Style With Rest </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 04 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/03/a-fun-fgb-style-with-rest https://www.crossfitcommonfortitude.com/2024/01/02/15-minute-ring-muscle-up-practice Drill & Practice Ring Muscle Ups The post 15 Minute Ring Muscle Up Practice appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2024/01/02/15-minute-ring-muscle-up-practice/"> 15 Minute Ring Muscle Up Practice </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 03 Jan 2024 00:00:00 GMT https://www.crossfitcommonfortitude.com/2024/01/02/15-minute-ring-muscle-up-practice https://www.crossfitcommonfortitude.com/2023/12/30/new-year-schedule No Class Monday All Day and No AM Classes On Tuesday 1/2. Back to the regular schedule Tuesday evening at 4pm. Happy New Year! The post New Year Schedule appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/30/new-year-schedule/"> New Year Schedule </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sun, 31 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/30/new-year-schedule https://www.crossfitcommonfortitude.com/2023/12/28/bodyweight-friday-grind 6 Rounds, Every 4:00200 Meter Run Buy-in Then AMRAP w/Remaining Time Of:50′ Burpee Broad Jumps50′ Bear Crawl 15 Sit-ups*Rest 2:00 between rounds, pick up where you left off. If in the middle of bear crawl or burpee broad jumps, must start at the beginning of 50′ length. *Broad Jump & Bear Crawl = 5 reps… The post Bodyweight Friday Grind appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/28/bodyweight-friday-grind/"> Bodyweight Friday Grind </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 29 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/28/bodyweight-friday-grind https://www.crossfitcommonfortitude.com/2023/12/27/smooth-heavy 5 Rounds For Time Of:10 Chest-to-Bar Pull-ups5 Power Clean & Jerk (185/125)20 Alt. Leg Bodyweight Lunges Level 2: (135/85), Banded Strict Pull-ups (kipping pull-ups okay if athlete has 5 strict without bands)Level 1: Banded pull-ups, 15 KBS (25/15), low box step-ups The post Smooth & Heavy appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/27/smooth-heavy/"> Smooth &amp; Heavy </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 28 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/27/smooth-heavy https://www.crossfitcommonfortitude.com/2023/12/27/clean-jerk-e2mom 5 Rounds, Every 2:00:2 Clean & Jerks*Build throughout to ~75-80% The post Clean & Jerk E2MOM appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/27/clean-jerk-e2mom/"> Clean &amp; Jerk E2MOM </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 28 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/27/clean-jerk-e2mom https://www.crossfitcommonfortitude.com/2023/12/25/10-minutes-after-the-holiday 10-Minute AMRAP of: 12 Wall Balls (20/14)10 Toes-to-Bar30 Double Unders Level 2: 14/10, Toes-Near-Bar, 30s DU attemptsLevel 1: 10/6, V-ups/Box Mason Twists. Single Unders The post 10 Minutes After The Holiday! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/25/10-minutes-after-the-holiday/"> 10 Minutes After The Holiday! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 26 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/25/10-minutes-after-the-holiday https://www.crossfitcommonfortitude.com/2023/12/25/10-minutes-after-the-holidaydba6ef68 10-Minute AMRAP of: 12 Wall Balls (20/14)10 Toes-to-Bar30 Double Unders Level 2: 14/10, Toes-Near-Bar, 30s DU attemptsLevel 1: 10/6, V-ups/Box Mason Twists. Single Unders The post 10 Minutes After The Holiday! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/25/10-minutes-after-the-holidaydba6ef68/"> 10 Minutes After The Holiday! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 26 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/25/10-minutes-after-the-holidaydba6ef68 https://www.crossfitcommonfortitude.com/2023/12/23/to-fit-in ThrustersPeople MakersPush PressMed Ball CleansHS WalkRMUsJerk for strengthSnatchRope ClimbsSled Push & PullPenalty for break Endurance Heroes – Derek Hines Plus These: https://wodwell.com/wods/category/hero-wods/?feeds=none&equipment=none&sort=relevant The post To Fit In appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/23/to-fit-in/"> To Fit In </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sun, 24 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/23/to-fit-in https://www.crossfitcommonfortitude.com/2023/12/21/keep-on-moving-into-the-weekend-with-my-buddy As A Team Of Two, 5 Rounds For Time Of: 4 Ring Muscle-ups20 Alt. Arm Dumbbell Snatch (50/35)80 Air Squats*1 Partner working at a time, switch as you’d like Level 2: 4 Challenging Ring Rows, 4 Ring Dips (Banded As-needed), (30/20)Level 1: 4 Challenging Ring Rows, 4 Banded/Box Push-ups, KBS @(25/15), 60 Air Squats Per… The post Keep On Moving Into The Weekend With My Buddy appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/21/keep-on-moving-into-the-weekend-with-my-buddy/"> Keep On Moving Into The Weekend With My Buddy </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 22 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/21/keep-on-moving-into-the-weekend-with-my-buddy https://www.crossfitcommonfortitude.com/2023/12/19/karen-has-skills 10 Rounds, Every 3:0025′ HS Walk15 Wall Balls (20/14)30 Double Unders *Rest remainder of 3:00*470 reps possible – HS walk or inch worms = 2 reps Level 2: 2 Wall Walks, Wall Balls @14/10, 30s DU PracticeLevel 1: 2 Inch Worms w/Push-up, 10 Wall Balls @(10/6), 30 Single Unders The post Karen Has Skills appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/19/karen-has-skills/"> Karen Has Skills </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 20 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/19/karen-has-skills https://www.crossfitcommonfortitude.com/2023/12/19/10-minutes-double-under-practice 10 Minutes Of Double Under Practice & Drills Have double unders? Test 100 Double Unders For Time*Don’t overdue jumping here. Lots of jumping in the workout The post 10 Minutes: Double Under Practice appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/19/10-minutes-double-under-practice/"> 10 Minutes: Double Under Practice </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 20 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/19/10-minutes-double-under-practice https://www.crossfitcommonfortitude.com/2023/12/18/24-minute-tuesday Two Rounds, 12:00 Clock1000 Meter Row Buy-in AMRAP w/Remaining Time Of:Round 1: 10 Pull-ups, Round 2: 10 Toes-to-Bar10 Box Jump Overs (24/20)Round 1: 15 Sit-ups, Round 2: 15 Super People *Rest 3:00 between rounds, score rounds separatelyLevel 2: Band pull-ups as-needed, toes-near-bar, (20/16)Level 1: Banded pull-ups, V-ups/Box Mason Twists The post 24-Minute Tuesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/18/24-minute-tuesday/"> 24-Minute Tuesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 19 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/18/24-minute-tuesday https://www.crossfitcommonfortitude.com/2023/12/13/core-swinging-away-for-thursday 8 Rounds For Time:300′ DB/KB Farmer Carry (50/35) (50′ lengths)20 Plank Shoulder Taps (10R+10L)20 Kettlebell Swings Level 2: (30/20)Level 1: (25/15) Farmer Carry, Box Plank Shoulder Taps The post Core & Swinging Away For Thursday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/13/core-swinging-away-for-thursday/"> Core &amp; Swinging Away For Thursday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 14 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/13/core-swinging-away-for-thursday https://www.crossfitcommonfortitude.com/2023/12/12/interval-wednesday-snatch-jumps-lunges 10 Rounds, Every 3:006 Power Snatch (95/65)15 Lateral Jumps Over Bar12 Alt. Leg Lunges Level 2: (75/55)Level 1: Power Cleans (75/55) or KBS @(25/15), lateral line jumps, six 8″ box step-ups The post Interval Wednesday (snatch, jumps, lunges) appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/12/interval-wednesday-snatch-jumps-lunges/"> Interval Wednesday (snatch, jumps, lunges) </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 13 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/12/interval-wednesday-snatch-jumps-lunges https://www.crossfitcommonfortitude.com/2023/12/11/sit-ups-burpees-and-rowing-oh-my 10:00 AMRAP of: 20 Sit-ups15 Burpees*Throughout workout, accumulate (50/40) calories on the rower*For any calories you miss, multiply by 10 and subtract from your scoreLevel 2 = RxLevel 1: Box Mason Twists, Box Burpees The post Sit-ups, Burpees, and Rowing – Oh My! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/11/sit-ups-burpees-and-rowing-oh-my/"> Sit-ups, Burpees, and Rowing – Oh My! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 12 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/11/sit-ups-burpees-and-rowing-oh-my https://www.crossfitcommonfortitude.com/2023/12/11/front-squat-3-2-2 Front Squat for load: #1: 3 reps @ 70% #2: 2 reps @ 75% #3: 2 reps @ 80% The post Front Squat 3-2-2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/11/front-squat-3-2-2/"> Front Squat 3-2-2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 12 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/11/front-squat-3-2-2 https://www.crossfitcommonfortitude.com/2023/12/10/a-gymnasts-dream 15:00AMRAP of:75 Double Unders8 Wall Walks20 Pull-ups75 Double Unders8 Wall Walks20 Chest-to-Bar Pull-ups75 Double Unders8 Wall Walks10 Bar Muscle-ups Level 2: 90s of DU practice each set, Ring Rows (challenging angle)>Jumping Pull-ups>Banded Strict or Kipping Pull-ups (if athlete has 5+ strict pull-ups), partial wall walksLevel 1: Single unders, no push-up inch worms, ring rows>jumping pull-ups>banded… The post A Gymnasts Dream appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/10/a-gymnasts-dream/"> A Gymnasts Dream </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 11 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/10/a-gymnasts-dream https://www.crossfitcommonfortitude.com/2023/12/07/a-fun-long-friday For Time:2k/1600 Meter Row Buy-in Then 8 Rounds of:10 Push-ups10 Deadlifts (135/95)10 Toes-to-Bar Level 2: Push-ups (banded as-needed), (95/65), Toes-Near BarLevel 1: 1600k/1200 Meter Row Buy-in, Box Push-ups, (75/55), V-ups OR Box Mountain Climbers The post A Fun & Long Friday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/07/a-fun-long-friday/"> A Fun &amp; Long Friday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 08 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/07/a-fun-long-friday https://www.crossfitcommonfortitude.com/2023/12/05/fgb-style-wednesday 5 Rounds For RepsMinute 1: 50 Double UndersMinute 2: Max Calorie RowMinute 3: 10 Handstand Push-upsMinutes 4 &5: Rest*For HSPU, rest remainder of the minute Level 2: 40s DU practice, Box Pike Push-upsLevel 1: Single unders, seated DB press (20/15) The post FGB Style Wednesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/12/05/fgb-style-wednesday/"> FGB Style Wednesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 06 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/12/05/fgb-style-wednesday https://www.crossfitcommonfortitude.com/2023/11/30/a-barbell-a-kettlebell-walk-into-a-box 2 Rounds, 10:00 AMRAP of:Round 110 Thrusters (95/65)10 KB Mason Twists (50/35)10 Box Jumps (24/20) *Rest 3:00 & Add WeighRound 210 Clean & Jerks (135/95)10 KB Mason Twists (50/35)20 Box Step-ups (24/20) Level 2: Barbell @(75/55) & (95/65), 45lb plate/8″ Box, Box Med Ball Mason TwistsLevel 2: Barbell @(45/35) & (75/55), 20/16″ Box, (30/20lb) KB The post A Barbell & A Kettlebell Walk Into A Box appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/30/a-barbell-a-kettlebell-walk-into-a-box/"> A Barbell &amp; A Kettlebell Walk Into A Box </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 01 Dec 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/30/a-barbell-a-kettlebell-walk-into-a-box https://www.crossfitcommonfortitude.com/2023/11/29/the-running-gymnast-2-0 For Time:20 Pull-ups10 100′ Shuttle Runs (50′ lengths)20 Chest-to-Bar Pull-ups10 100′ Shuttle Runs (50′ lengths)20 Toes-to-Bar10 100′ Shuttle Runs (50′ lengths)10 Bar Muscle-ups Level 2: Ring Rows>Banded Strict Pull-ups>Toes-Near-Bar>Banded Strict Pull-ups OR Kipping Pull-ups (if athlete has 5 strict pull-ups)Level 1: Ring Rows>Banded Strict Pull-ups>Box Mtn. Climbers>Banded Strict Pull-ups The post The Running Gymnast 2.0 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/29/the-running-gymnast-2-0/"> The Running Gymnast 2.0 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 30 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/29/the-running-gymnast-2-0 https://www.crossfitcommonfortitude.com/2023/11/23/closed-for-the-holiday No classes today. Get outside & move some today. Enjoy the day! The post Closed For The Holiday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/23/closed-for-the-holiday/"> Closed For The Holiday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 24 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/23/closed-for-the-holiday https://www.crossfitcommonfortitude.com/2023/11/21/strict-press-3-3-2 Shoulder Press for load: #1: 3 reps @ 80% #2: 3 reps @ 85% #3: 2 reps @ 90% The post Strict Press 3-3-2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/21/strict-press-3-3-2/"> Strict Press 3-3-2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 22 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/21/strict-press-3-3-2 https://www.crossfitcommonfortitude.com/2023/11/21/hangin-with-my-best-friend-barbell 12:00 AMRAP of: 5 Power Cleans10 Back Squats*Transition back to Front Rack5 Shoulder To Overhead10 Bar-Facing-Burpees*Weight is athlete’s choice – This should be a weight that you could do all of the barbell work unbroken. Add weight to notes Level 2 = RxLevel 1: 15 Kettlebell Swings, 10 Goblet Squats, 6 KB Push Press (3R+3L),… The post Hangin’ With My Best Friend, Barbell appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/21/hangin-with-my-best-friend-barbell/"> Hangin’ With My Best Friend, Barbell </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 22 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/21/hangin-with-my-best-friend-barbell https://www.crossfitcommonfortitude.com/2023/11/20/a-long-strong-tuesday For Time:1 Mile Run Buy-in Then 5 Rounds:4 Ring Muscle-ups15 Box Jumps (24/20) 2k/1600 Meter Row Buy-out Level 2: 4 Strict Pull-ups, 4 Ring Dips (banded as-needed), (20/16) Level 1: 800 Meter Run/Walk, Banded Pull-ups, Box Push-ups, 1600/1200 meter row The post A Long & Strong Tuesday appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/20/a-long-strong-tuesday/"> A Long &amp; Strong Tuesday </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 21 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/20/a-long-strong-tuesday https://www.crossfitcommonfortitude.com/2023/11/19/deadlift-3-2-1 Deadlift for load: #1: 2×3 reps @ 85% #2: 1×2 reps @ 90% #3: 1×1 reps @ 92.5% The post Deadlift 3-2-1 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/19/deadlift-3-2-1/"> Deadlift 3-2-1 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 20 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/19/deadlift-3-2-1 https://www.crossfitcommonfortitude.com/2023/11/19/12-minutes-never-felt-so-good 12-Minute EMOM:7 Wall Balls (20/14)20 Double Unders*Rest remainder of the minute Level 1: 14/10, 20s DU practiceLevel 1: 10/6, Single Unders OR 10 plate speed steps The post 12 Minutes Never Felt So Good appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/19/12-minutes-never-felt-so-good/"> 12 Minutes Never Felt So Good </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 20 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/19/12-minutes-never-felt-so-good https://www.crossfitcommonfortitude.com/2023/11/16/back-squat-5-5-3-2 Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 80% #3: 3 reps @ 85% #4: 2 reps @ 90% The post Back Squat 5-5-3-2 appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/16/back-squat-5-5-3-2/"> Back Squat 5-5-3-2 </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 17 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/16/back-squat-5-5-3-2 https://www.crossfitcommonfortitude.com/2023/11/16/the-jumping-gymnast 10-Minute AMRAP Of:3 Wall Walks10 Wall-Facing Shoulder Taps10 Burpee Box Jump-Overs (24/20)*Jump on, step down Level 2: 3 Wall Walks (partial, as-needed), 20/16″Level 1: Inch worms without push-up, plank/box plank shoulder taps, box burpees (no jump overs) The post The Jumping Gymnast appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/16/the-jumping-gymnast/"> The Jumping Gymnast </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 17 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/16/the-jumping-gymnast https://www.crossfitcommonfortitude.com/2023/11/15/toe-ing-jumping-snatching 10 Rounds, Every 2:3010 Toes-to-Bar25 Double Unders5 Touch & Go Power Snatch (115/85) Level 2: Toes-near-bar, 30s DU practice, (85/60)Level 1: V-ups OR Box Maxon Twists, Singles or 12 plate speed steps, 10KBS (25/15) The post Toe-ing, Jumping, Snatching appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/15/toe-ing-jumping-snatching/"> Toe-ing, Jumping, Snatching </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 16 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/15/toe-ing-jumping-snatching https://www.crossfitcommonfortitude.com/2023/11/08/5-10-minutes-of-double-under-practice Drill & practice Dubz for 5-10 minutes. Don’t overdue the jumping due to the volume in the workout. If you have double unders, work on crossovers, crossover dubz, or triple unders. The post 5-10 Minutes Of Double Under Practice appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/08/5-10-minutes-of-double-under-practice/"> 5-10 Minutes Of Double Under Practice </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 09 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/08/5-10-minutes-of-double-under-practice https://www.crossfitcommonfortitude.com/2023/11/08/fgb-row-sit-up-double-under 5 Rounds For Reps Of:Minute 1: Max Cal. RowMinute 2: 25 Sit-upsMinute 3: 50 Double UndersMinutes 4 & 5: Rest*Rest remainder of minute for sit-ups & double unders Level 2: 45s DU practice = 50 repsLevel 1: Singles or 25 speed steps, Box Mason Twists The post FGB: Row, Sit-up, Double Under appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/08/fgb-row-sit-up-double-under/"> FGB: Row, Sit-up, Double Under </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 09 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/08/fgb-row-sit-up-double-under https://www.crossfitcommonfortitude.com/2023/11/06/its-chipper-tuesday For Time:2 Mile Run30 Toes-to-Bar400′ Walking Lunge (50′ lengths)15 Bar Muscle-ups Level 2: Toes-Near Bar, 20 Pull-ups (banded as-needed) & 20 Push-ups for BMUsLevel 1: 1 Mile Run/Walk, Box Mountain Climbers, 30 Low Box Step-ups, 20 Banded Pull-ups & 20 Box Push-ups The post It’s Chipper Tuesday! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/06/its-chipper-tuesday/"> It’s Chipper Tuesday! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 07 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/06/its-chipper-tuesday https://www.crossfitcommonfortitude.com/2023/11/01/10-rounds-cardio-pull-ups 10 Rounds For Time: 16/12 Calorie Row8 50′ Shuttle Runs8 Chest-to-Bar Pull-ups Level 2: Chin-over-bar pull-upsLevel 1: 8 Rounds: 16/12 Cal Row, 4 Shuttle Run/Walks, Banded Strict Pull-ups, The post 10 Rounds: Cardio & Pull-ups appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/11/01/10-rounds-cardio-pull-ups/"> 10 Rounds: Cardio &amp; Pull-ups </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 02 Nov 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/11/01/10-rounds-cardio-pull-ups https://www.crossfitcommonfortitude.com/2023/10/30/a-gymnasts-party 4 Rounds, 5:00 Clock:75′ Handstand Walk Buy-in (25′ Lengths) Then AMRAP w/Remaining Time Of: 10 Box Jumps (24/20)10 Burpees15 Sit-ups*Rest 2:00 between rounds, pick up where you left off after buy-in Level 2: Max 90s HS walk OR 5 wall walk buy-in. (20/16″)Level 1: 5 No push-up inch worms, Box/Bar Burpees (8″/45lb plate), Box Mountain… The post A Gymnast’s Party appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/10/30/a-gymnasts-party/"> A Gymnast’s Party </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 31 Oct 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/10/30/a-gymnasts-party https://www.crossfitcommonfortitude.com/2023/10/29/a-powerlifting-gymnast 4 Rounds For Time:10 Deadlifts (225/155)10 Toes-to-Bar Level 2: (155/105), Toes-Near-BarLevel 1: (105/75), V-ups OR Box Mason Twists The post A Powerlifting Gymnast appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/10/29/a-powerlifting-gymnast/"> A Powerlifting Gymnast </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 30 Oct 2023 00:00:00 GMT https://www.crossfitcommonfortitude.com/2023/10/29/a-powerlifting-gymnast https://www.crossfitcommonfortitude.com/2023/01/06/how-much-protein-should-i-eat Protein is essential for building muscle and aiding in recovery after a tough workout. It’s important to consume adequate amounts of protein both before and after your workout to ensure you’re getting all the necessary nutrients your body needs to build and repair muscle.   Protein helps to repair muscle tissue that has been damaged… The post How much protein should I eat? appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2023/01/06/how-much-protein-should-i-eat/"> How much protein should I eat? </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Fri, 06 Jan 2023 21:42:00 GMT https://www.crossfitcommonfortitude.com/2023/01/06/how-much-protein-should-i-eat thumbnail https://www.crossfitcommonfortitude.com/2018/05/08/free-running-foundations-clinic Looking to take your running form from funky to fantastic? May 31st 6PM - Non-members Welcome! The post Free Running Foundations Clinic appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> <b> 6PM May 31st @ Sessions:6 </b> </p> </div> <div data-rss-type="text"> <p> <span> Looking to take your running form from funky to fantastic? </span> </p> </div> <div data-rss-type="text"> <p> Join us for a RUNNING FOUNDATIONS CLINIC on Thursday night, May 31st at 6pm. Andrew Simmons, head coach at Lifelong Endurance, will take you through the foundational movements which anyone can master to become a better runner. </p> </div> <div data-rss-type="text"> <p> <b> What to Expect in the Clinic: </b> </p> </div> <div data-rss-type="text"> <p> Learn how to warm up the major muscles you need to ‘turn on’ before you run. <br/> Run without pain: 4 common problems you can resolve by the end of class. <br/> Drills and Implementation: putting it all together! <br/> This class will equip with the knowledge and skills you need to start the process of becoming the efficient, comfortable runner you want to be. This is the perfect kick-starter for our annual June Run Challenge! </p> </div> <div data-rss-type="text"> <p> <b> Cost: FREE </b> </p> </div> <div data-rss-type="text"> <p> <span> *MEMBERS &amp; NON-MEMBERS ARE WELCOME! </span> </p> </div> <h3> RSVP through our FB event </h3> <div data-rss-type="text"> <p> The post <a href="/2018/05/08/free-running-foundations-clinic/"> Free Running Foundations Clinic </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 08 May 2018 16:52:00 GMT https://www.crossfitcommonfortitude.com/2018/05/08/free-running-foundations-clinic https://www.crossfitcommonfortitude.com/2018/04/24/kettlebell-technique-training-a-4-part-series 4-part kettlebell series. Saturdays at 11am starting May 5th. Learn more » The post Kettlebell Technique Training: a 4-part series appeared first on CF Common Fortitude. <h2> Do you want to become more efficient and stronger with your Kettlebell training? </h2> <div data-rss-type="text"> <p> Sign up for our 4-part kettlebell series hosted by Sessions:6 and taught by StrongFirst L-1 Girya Instructor, Priscilla McElveen. </p> </div> <div data-rss-type="text"> <p> Each session will focus on one key movement (see schedule below). The hour session will be spent breaking down and perfecting the basic hard style Giyra movement training and will finish with a workout. </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> Saturday, May 5th @ 11am: The Swing </li> <li> Saturday, May 12th @ 11am: The Clean </li> <li> Saturday, May 19th @ 11am: The Snatch </li> <li> Saturday, May 26th @ 11am: The Get-up </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> *Cost: $30 for the series or $10 per session. You can register for the series via the Paypal link or bring Priscilla $10 cash when you attend a session. </p> </div> <h3> Register for Series: </h3> <h3> <div> <p> These sessions are open to members and non-members. Spread the word! </p> </div> <div> <p> The post <a href="/2018/04/24/kettlebell-technique-training-a-4-part-series/"> Kettlebell Technique Training: a 4-part series </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> </h3> <div> <p> These sessions are open to members and non-members. Spread the word! </p> </div> <div> <p> The post <a href="/2018/04/24/kettlebell-technique-training-a-4-part-series/"> Kettlebell Technique Training: a 4-part series </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 24 Apr 2018 15:24:00 GMT https://www.crossfitcommonfortitude.com/2018/04/24/kettlebell-technique-training-a-4-part-series https://www.crossfitcommonfortitude.com/2018/04/12/2018-summer-teen-strength-program Summer sport conditioning program for teens. 8 week sessions start July 5th The post 2018 Teen Sport Conditioning Summer Program appeared first on CF Common Fortitude. <h2> Our 3rd Annual Teen Sport Conditioning Summer Program is returning for 2018! </h2> <div data-rss-type="text"> <p> </p> <p> Once again Sessions:6 Sport Performance is offering a <b> sport conditioning program designed especially for teens </b> . The program is designed to help prepare your teen athlete for their Fall sport in a safe, fun and positive environment. The program will include strength training, plyometrics, core conditioning and mobility. </p> <p> </p> </div> <div data-rss-type="text"> <p> Our 2-month Teen Program is designed to keep your teenage athlete(s) active throughout the summer months with cross-training and skill development that will enhance their sport specific conditioning prior to their Fall and Winter school sport seasons. Each coach-led class includes a proper warm-up, instruction, evaluation of skill level, and cool-down to maximize effectiveness and safety. Individual training sessions will vary the focus between aerobic conditioning, strength work, skill development, speed &amp; power training, and flexibility to keep things fun, fresh and exciting for the participants. </p> </div> <h2> 8 Weeks, 2x a Week, 16 Sessions: </h2> <div data-rss-type="text"> <p> </p> <ul> <li> When: June 5th-July 26th </li> <li> Days: Tuesdays &amp; Thursdays </li> <li> Times: 10:15am <b> OR </b> 11:15am </li> <li> Cost: $220 </li> <li> Includes a custom S:6 T-shirt! </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> <b> Discounts: </b> </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> $20 off first teenager if signed up before May! </li> <li> Only $170 for second teenager (sibling) </li> <li> Only $120 for third teenager (sibling) </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> <span> </span> </p> </div> <h2> Program will Include: </h2> <div data-rss-type="text"> <p> </p> <ul> <li> Weight Training </li> <li> Plyometric Training </li> <li> Cardio Conditioning </li> <li> Core &amp; Mobility Work </li> </ul> <p> </p> </div> <h2> Participants will Improve: </h2> <div data-rss-type="text"> <p> </p> <ul> <li> Strength </li> <li> Aerobic Capacity </li> <li> Skill &amp; Coordination </li> <li> Speed &amp; Power </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h2> Sign Up Today! </h2> <h4> Purchase your slot early as sessions are limited to 12 athletes each. </h4> <div data-rss-type="text"> <p> Please select from 10:15a or 11:15a slots on Tuesdays &amp; Thursdays each week. </p> </div> <h2> Frequently Asked Questions </h2> <div data-rss-type="text"> <p> <b> “We have a summer vacation planned and will miss a week or two. Can my teen still attend? </b> <b> “ </b> </p> </div> <div data-rss-type="text"> <p> Yes! We expect most kids to have busy schedules and family trips planned in the summer. Come train with us as much as you can, and when you miss a day, a week, or more, just attend when you’re back in town. </p> </div> <div data-rss-type="text"> <p> <b> “My teen is enrolled in a summer sport already. Is adding this going to be too much for them?” </b> </p> </div> <div data-rss-type="text"> <p> That depends on the sport and the activity level. If they are already practicing a sport for several hours a day on daily basis, then yes, this is likely too much to add. However, if they are practicing a sport for an hour a day 2-5 days a week, then adding this hour of training could be easily added and even be a big benefit for their development. </p> </div> <div data-rss-type="text"> <p> <b> “My kid is 12. Can they still attend?” </b> </p> </div> <div data-rss-type="text"> <p> Please contact <a href="mailto:kathy@sessions6.com"> kathy@sessions6.com </a> to discuss your “tween’s” athletic ability, physical fitness and emotional maturity. A decision will be made on a case-by-case basis. </p> </div> <div data-rss-type="text"> <p> <b> “My teen can attend only 1 day a week. Can he/she still participate?” </b> </p> </div> <div data-rss-type="text"> <p> Yes! Your teen will still gain great value from coming once a week. Each session is individually programmed. </p> </div> <div data-rss-type="text"> <p> The post <a href="/2018/04/12/2018-summer-teen-strength-program/"> 2018 Teen Sport Conditioning Summer Program </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Thu, 12 Apr 2018 14:44:00 GMT https://www.crossfitcommonfortitude.com/2018/04/12/2018-summer-teen-strength-program https://www.crossfitcommonfortitude.com/2018/03/27/6-weeks-nutrition-success Sessions:6 Sport Performance has partnered with Steve Acuna, nutrition & endurance coach with Do Athletic Shit, to present a 6 week Nutrition Workshop to help you achieve nutrition success. REGISTER NOW: 6-Week Nutrition Workshop $100.00 USD Workshop Overview: Meetings are on Sundays from 4:00-5:30pm at Sessions:6 Sport Performance. Each week we will go over a… The post 6 Weeks to Nutrition Success appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> The post <a href="/2018/03/27/6-weeks-nutrition-success/"> 6 Weeks to Nutrition Success </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 28 Mar 2018 04:03:00 GMT https://www.crossfitcommonfortitude.com/2018/03/27/6-weeks-nutrition-success https://www.crossfitcommonfortitude.com/2017/05/30/strength-stability-sessions Dial back the intensity a bit and spend some time on muscular stability, balance, coordination, and mobility. The post Strength & Stability Sessions appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> Wanting to make more gains in your fitness, but maybe feeling a little beat up from the daily WODs? Try our new summer sessions that focus on stability and mobility to improve performance. We’re dialing back the intensity a bit and spending more time on unilateral muscular stability, balance, coordination and mobility. Perfect for anyone who’s CrossFit workouts are limited by any one or more of those elements (that’s nearly everyone over 30 years old). </p> </div> <h2> The Sessions:6 Strength &amp; Stability Sessions are here to help! </h2> <div data-rss-type="text"> <p> Join us Tuesdays &amp; Thursdays at 12:15pm or 6:00pm for one-hour, coach led, training sessions that focus on developing and maintaining strength, stability, and mobility to keep them happy, healthy and moving at their best all summer long. Training sessions are designed to compliment your CrossFit training and help you improve. </p> </div> <h2> Address your Limiters to make more Gainz! </h2> <h3> Training Sessions Include: </h3> <div data-rss-type="text"> <p> </p> <ul> <li> Dynamic Warm-Ups to get your body moving through full range of motion </li> <li> Plyometric Drills &amp; Exercises to improve muscle elasticity and quickness/agility </li> <li> Strength movements focusing on the posterior chain to offset our seated/hunched over modern lifestyle, and “push-pull” movements for the upper body </li> <li> Core stability exercises to improve postural alignment and support the low back, hips and shoulders </li> <li> and the BEST part… Focused stretching at the end to maintain/improve mobility through all the major joints </li> </ul> <p> </p> </div> <h3> Details: </h3> <div data-rss-type="text"> <p> </p> <ul> <li> <b> Days </b> : Every Tuesday &amp; Thursday, June through August </li> <li> <b> Times </b> : 12:15pm to 1:15pm &amp; 6:00pm to 7:00pm </li> <li> <b> Experience Needed </b> : None. Modifiable to all experience levels </li> <li> <b> Cost </b> : Punchcard or Monthly Membership Options… <ul> <li> Included with your S:6 CrossFit membership!   <a href="http://crossfit.sessions6.com/pricing/"> Membership Options </a> </li> <li> $160 for a 10-punch Punchcard (also redeemable for other S:6 CrossFit sessions) </li> <li> $85 per month, Strength &amp; Stability Sessions ONLY </li> </ul> </li> </ul> <p> </p> </div> <h2> Come join us this Summer to get high quality functional movement training in a fun, safe and motivating group environment! </h2> <div data-rss-type="text"> <p> The post <a href="/2017/05/30/strength-stability-sessions/"> Strength &amp; Stability Sessions </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Tue, 30 May 2017 14:09:00 GMT https://www.crossfitcommonfortitude.com/2017/05/30/strength-stability-sessions https://www.crossfitcommonfortitude.com/2017/05/24/memorial-day-murph-potluck Join your S:6 workout friends Memorial Day morning for the CrossFit classic “Murph”. Come tackle this tough one on your own, or partner up and share the load. Warm-ups start at 9:30am. Then stay for the post-workout social session at 11:00am. Bring a dish to share along with food on the grill and drinks in… The post Memorial Day Murph & Potluck! appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> Join your S:6 workout friends Memorial Day morning for the CrossFit classic “Murph”. Come tackle this tough one on your own, or partner up and share the load. Warm-ups start at 9:30am. Then stay for the post-workout social session at 11:00am. Bring a dish to share along with food on the grill and drinks in the cooler. Friends and family are welcome to workout and/or eat the food! </p> </div> <h3> You can RSVP on our Facebook Event Page </h3> <h2> Hope to see you all Monday morning! </h2> <div data-rss-type="text"> <p> The post <a href="/2017/05/24/memorial-day-murph-potluck/"> Memorial Day Murph &amp; Potluck! </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 24 May 2017 22:19:00 GMT https://www.crossfitcommonfortitude.com/2017/05/24/memorial-day-murph-potluck https://www.crossfitcommonfortitude.com/2017/05/01/summer-teen-program Designed to prepare your teen athlete for their Fall sport in a safe, fun and positive environment. The post 2017 Summer Teen Program appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> </p> <p> For the 2nd summer, Sessions:6 Sport Performance is offering a <b> sport conditioning program designed especially for teens </b> . <b>   </b> The program is designed to prepare your teen athlete for their Fall sport in a safe, fun and positive environment. The program will include strength training, plyometrics, core conditioning and mobility. </p> <p> </p> </div> <div data-rss-type="text"> <p> Our 2-month Teen Program is designed to keep your teenage athlete(s) active throughout the summer months with cross-training and skill development that will enhance their sport specific conditioning prior to their Fall and Winter school sport seasons. Each coach-led class includes a proper warm-up, instruction, evaluation of skill level, and cool-down to maximize effectiveness and safety. Individual training sessions will vary the focus between aerobic conditioning, strength work, skill development, speed &amp; power training, and flexibility to keep things fun, fresh and exciting for the participants. </p> </div> <h2> 8 Weeks, 2x a Week, 16 Sessions: </h2> <div data-rss-type="text"> <p> </p> <ul> <li> When: June 6th-July 27th </li> <li> Days: Tuesdays &amp; Thursdays </li> <li> Times: 10:15am <span> <b> OR </b> </span> 11:15am </li> <li> Cost: $200 </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> <b> Discounts: </b> </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> $20 off first teenager if signed up before May! </li> <li> Only $150 for second teenager (sibling) </li> <li> Only $100 for third teenager (sibling) </li> </ul> <p> </p> </div> <h4> </h4> <h2> Program will Include: </h2> <div data-rss-type="text"> <p> </p> <ul> <li> Weight Training </li> <li> Plyometric Training </li> <li> Cardio Conditioning </li> <li> Core &amp; Mobility Work </li> </ul> <p> </p> </div> <h2> Participants will Improve: </h2> <div data-rss-type="text"> <p> </p> <ul> <li> Strength </li> <li> Aerobic Capacity </li> <li> Skill &amp; Coordination </li> <li> Speed &amp; Power </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h2> Sign Up Today!  </h2> <h4> Purchase your slot early as sessions are limited to 12 athletes each. </h4> <div data-rss-type="text"> <p> Please select from 10:15a or 11:15a slots on <span>   </span> Tuesdays &amp; Thursdays each week. </p> </div> <h2> Frequently Asked Questions </h2> <div data-rss-type="text"> <p> <span> <b> “We have a summer vacation planned and will miss a week or two. Can my teen still attend? </b> </span> <b> “ </b> </p> </div> <div data-rss-type="text"> <p> Yes! We expect most kids to have busy schedules and family trips planned in the summer. Come train with us as much as you can, and when you miss a day, a week, or more, just attend when you’re back in town. </p> </div> <div data-rss-type="text"> <p> <b> “ <span> My teen is enrolled in a summer sport already. Is adding this going to be too much for them? </span> ” </b> </p> </div> <div data-rss-type="text"> <p> That depends on the sport and the activity level. If they are already practicing a sport for several hours a day on daily basis, then yes, this is likely too much to add. However, if they are practicing a sport for an hour a day 2-5 days a week, then adding this hour of training could be easily added and even be a big benefit for their development. </p> </div> <div data-rss-type="text"> <p> <b> “ <span> My kid is 12. Can they still attend? </span> ” </b> </p> </div> <div data-rss-type="text"> <p> Please contact <a href="mailto:kathy@sessions6.com"> kathy@sessions6.com </a> to discuss your tween’s athletic ability, physical fitness and emotional maturity. A decision will be made on a case-by-case basis. </p> </div> <div data-rss-type="text"> <p> <b> “ <span> My teen can attend only 1 day1 a week. Can he/she still participate? </span> ” </b> </p> </div> <div data-rss-type="text"> <p> Yes! Your teen will still gain great value from coming once a week. Each session is individually programmed. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="/2017/05/01/summer-teen-program/"> 2017 Summer Teen Program </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Mon, 01 May 2017 19:13:00 GMT https://www.crossfitcommonfortitude.com/2017/05/01/summer-teen-program https://www.crossfitcommonfortitude.com/2017/03/05/another-post Designed for both our established members and newbies alike. The post FREE Community Class appeared first on CF Common Fortitude. <h2> New Community Class on Saturdays at 10:00am! </h2> <div data-rss-type="text"> <p> We’re welcoming Spring with our NEW Saturday Community CrossFit Class. Designed for both our established members and newbies alike. Our Community Class is intended to offer an additional Saturday WOD option for our members, while also being easily scalable for people interested in trying out CrossFit for the first time. It’s an awesome opportunity for our members to bring family, friends, neighbors, co-workers and others with them to introduce them to challenging and motivating fitness benefits of CrossFit! </p> </div> <h3> Join us every Saturday at 10:00am. No RSVP necessary. </h3> <div data-rss-type="text"> <p> </p> <ul> <li> <h4> The Community Class is a <span> <b> FREE </b> </span> class for members and non-members. </h4> </li> <li> <h4> It replaces the “Intro to CrossFit” class that we have traditionally held at 10:00. </h4> </li> <li> <h4> The workouts will be fun and intense yet scaleable for all fitness and ability levels. </h4> </li> <li> <h4> It is the perfect opportunity for you to bring someone to Sessions:6 to try CrossFit! </h4> </li> <li> <h4> By the way, did you know that you receive $25 to spend in the Pro Shop if your referral joins Sessions:6? </h4> </li> <li> <h4> The Community Class is a Win-Win for everyone! </h4> </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="/2017/03/05/another-post/"> FREE Community Class </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sun, 05 Mar 2017 21:51:00 GMT https://www.crossfitcommonfortitude.com/2017/03/05/another-post https://www.crossfitcommonfortitude.com/2017/03/01/blog-test-2 It’s common thought that to become a better athlete you simply need to train more and push harder to be successful. Many athletes are familiar with the 10,000 hour rule which states that it requires 10,000 hours of deliberate practice to obtain elite level proficiency in your sport. In many ways this concept holds true;… The post Our “Six” Elements of Fitness appeared first on CF Common Fortitude. <h4> It’s common thought that to become a better athlete you simply need to train more and push harder to be successful. Many athletes are familiar with the 10,000 hour rule which states that it requires 10,000 hours of deliberate practice to obtain elite level proficiency in your sport. </h4> <div data-rss-type="text"> <p> In many ways this concept holds true; you need to put in the time for your body to adapt to and learn the skills and movements required to perform at a high level of sport. However, we have found that there is more to the equation of improvement in sports than simply just training more. You certainly can and do become a better athlete simply by doing more of what you are striving to improve; more hours on the bike, more miles on the run, or more time in the gym. Assuming you have the time and fitness to spend 5+ hours a day training your sport, in time, you will become highly competent in your sport, allowing you to compete at a very high level. </p> </div> <div data-rss-type="text"> <p> There’s no question that if you put in the time, you will improve. But is this high volume, single-focused training approach the right way to maximize performance? Maybe, maybe not. Is it the only way to maximize performance? Definitely not. </p> </div> <h4> Then what is the ‘right’ way or ‘best’ way to improve as an athlete? </h4> <div data-rss-type="text"> <p> There are many theories out there to follow, however we have found the answer to be: “It depends.” It depends on who the athlete is. How old is the athlete, what is the athlete’s background in sport, what is the athlete’s lifestyle, do they have a job, do they have a family, do they have the time, energy and physical capacity to allow them to train 30+ hours a week, week in and week out? If you’re a 20-something year old, athletic individual with minimal life stress and plenty of financial backing then it’s time to put in the big volume. However, if you’re over thirty, have to make money to support yourself and/or your family, or are a less than perfect physical specimen, then simply doing more of the same thing is not the best path to follow to reach your fullest potential. </p> </div> <h4> Through working with hundreds of different athletes coming from all shapes and sizes of background in sport, we have found that there are six essential components required to maximize fitness and athletic development. </h4> <div data-rss-type="text"> <p> So how is the aspiring athlete going to maximize improvement when spending endless hours cranking out the effort is not an option? We have found over the years that all athletes must make fitness and sport a lifestyle, much like a professional, focusing on both the large and the small components of fitness to build the best possible athlete they can be. We have identified six key elements that are crucial to athletic success, and they can all be implemented regardless of the individual experience level or the amount of time the athlete has to devote to their sport. </p> </div> <h4> The SIX elements of sport performance that make up the SESSIONS:6 Sport Performance philosophy: </h4> <div data-rss-type="text"> <p> </p> <ul> <li> <h4> Aerobic Conditioning </h4> </li> <li> <h4> Strength &amp; Stability </h4> </li> <li> <h4> Skill Proficiency </h4> </li> <li> <h4> Diet &amp; Nutrition </h4> </li> <li> <h4> Stress Management </h4> </li> <li> <h4> Mental Fitness </h4> </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> By learning, incorporating and striving to always improve upon these six key components of fitness, an athlete will be better able to reach their fullest potential in sport performance. </p> </div> <h4> The first three components, aerobic conditioning, muscular stability, and skill proficiency make up the physical “training” an athlete with do. </h4> <div data-rss-type="text"> <p> Aerobic conditioning can be achieved by not only spending more time performing their sport, but also through various modalities of cross-training during specific times of the year. Training aerobic endurance by going longer at times, as well as incorporating moderate and high intensity interval training, at and above an athlete’s aerobic and anaerobic thresholds at specific points in their training year, will improve their aerobic conditioning. </p> </div> <div data-rss-type="text"> <p> Including muscular strength and joint stability training will improve an athlete’s range of motion, application of force, and overall durability. Improper joint mobility and/or joint stability limits nearly every athlete in some manner. Improving these characteristics through proper strength training modalities, an athlete will become more efficient and able to use more of their given maximal aerobic capacity. </p> </div> <div data-rss-type="text"> <p> Developing the skills to move the body in the most efficient manner is critical to maximizing strength, power, speed and endurance. Wasted energy through improper movements not only slows you down but wastes valuable energy, limiting your performance. By incorporating drills into an athlete’s training program they will be able to maximize gains in strength and power as well as achieve a higher usage of their given maximal aerobic capacity. </p> </div> <h4> The last three key components, diet &amp; nutrition, stress management, and mental fitness are efforts made in between the physical training sessions. </h4> <div data-rss-type="text"> <p> These details require as much or more effort to incorporate into an athlete’s routine, but they can also often yield some of the biggest results. </p> </div> <div data-rss-type="text"> <p> Most athletes are aware of the importance of nutrition but few actually take it seriously for any length of time. Through optimal nutrition you not only perform better on race day, but you are also able to achieve optimal body composition for improved performance, optimal energy levels to improve training capacity, and optimal hormone operation within the body to improve health and recovery. </p> </div> <div data-rss-type="text"> <p> Recovery between training sessions is critical to maximize your training consistency and adaptation. Learning and incorporating proper recovery methods as well as recognizing other forms of stress in your your life and adjusting your training accordingly will allow you to train more effectively and get more from each training session. </p> </div> <div data-rss-type="text"> <p> Finally, perhaps the most neglected and overlooked component of success in sport is the power of the mind. Getting yourself in the right mindset to train to your fullest potential and compete to maximum ability is one of the toughest things for athletes to learn. It is subsequently also one of the most important abilities for athletes to transform themselves into champions. Practicing mental strategies and learning how to train and compete to your true ability will unlock the complete athlete within you. </p> </div> <h4> To become the best athlete you can become and reach your fullest potential in the least amount of time possible, you must address these six crucial components of sport performance development: aerobic conditioning, strength &amp; stability, skill proficiency, diet &amp; nutrition stress management, and mental fitness. </h4> <div data-rss-type="text"> <p> When any one of these components is neglected or underdeveloped, an athlete will fall short of their maximum ability. Don’t fall into the trap that there is only one path to improvement, doing the same thing over and over. Rather, choose to expand your vision and athletic ability by addressing these six components of fitness to allow yourself to continually evolve and improve as an athlete. </p> </div> <h4> By incorporating these 6 components into your daily training and lifestyle you will be able to consistently improve your performance year after year. </h4> <h6> Written By: Cody Waite, Sessions:6 Sport Performance, owner/coach/athlete </h6> <div data-rss-type="text"> <p> The post <a href="/2017/03/01/blog-test-2/"> Our “Six” Elements of Fitness </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Wed, 01 Mar 2017 20:27:00 GMT https://www.crossfitcommonfortitude.com/2017/03/01/blog-test-2 https://www.crossfitcommonfortitude.com/2017/02/26/friday-night-lights-with-crossfit-deco Fridays Feb 24 - Mar 24 @7PM | CrossFit open with our friends from CrossFit DeCO The post Friday Night Lights appeared first on CF Common Fortitude. <div data-rss-type="text"> <p> Join us on Fridays at 7PM during the 2017 open for some friendly competition with our friends from Crossfit DeCO. We’ll be alternating between gyms…blah blah blah </p> </div> <div data-rss-type="text"> <p> </p> <ul> <li> February 24 – CrossFit DeCO </li> <li> March 3 – Sessions6 </li> <li> March 10 – CrossFit DeCO </li> <li> March 17 – Sessions6 </li> <li> March 24 – CrossFit DeCO </li> </ul> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="/2017/02/26/friday-night-lights-with-crossfit-deco/"> Friday Night Lights </a> appeared first on <a href="https://crossfitcommonfortitude.com"> CF Common Fortitude </a> . </p> </div> Sun, 26 Feb 2017 19:36:00 GMT https://www.crossfitcommonfortitude.com/2017/02/26/friday-night-lights-with-crossfit-deco