WOD 3/26/17

20 Min, EMOM

1 Snatch or Power Snatch, work up to a heavy weight.

Then

12 Wall balls 30/20

12 KB Swings 32/24

6 Pull-Ups

for 15 min, AMRAP

 

September On Ramps

We provide On Ramp sessions every month for prospective members or anyone interested in learning more about CrossFit. Check out our September schedule below:

September: (more information)

Evening Session: 8:30 PM 12th, 14th, 16th, 19th, 21st, 23rd

Morning Session 1: 7:00 AM 7th, 9th, 12th, 14th, 16th

Morning Session 2: 7:00 AM 19th, 21st, 23rd, 26th, 28th, 30th

 

Sign up online or call us with any questions!

 

See you at the box!

-Goose

 

August Athlete of the Month

Congrats to Kris on being named CFF Athlete of the Month for August! Get to know another face around the gym.

ATHLETE OF THE MONTH!

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Name: Kristin Grandzol (formerly, Smith)

Nickname: Smithers

Where are you from? Garnet Valley PA.

Occupation? Medical Device Sales Rep. I specialize in Spine fusion devices.

Favorite movie:  The Grand Budapest Hotel (or anything by Wes Anderson), or Pulp Fiction (or anything by Quentin Taratino)! I love pretty much all of their work!

Favorite music or artist: I love singer/ song writers. Especially Edward Sharp and the Magnetic Zeros. Although the band broke up due to a lovers quarrel : (

Favorite or current book: Favorite book is, The Red Tent is my fav , and I currently Im reading the Game of Thrones books #withdrawl

Favorite food: PASTA or a Chick fil a sandwich.
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Lately At The Box…

Hey guys!

We’ve been having a fantastic Summer at CrossFit Fairmount! New classes have been added, Barbell Club continues to be a huge success, On-Rampers flowing through, gut-busting partner workouts, new PRs, training for competitions, and some amazing personal achievements all around.

On the 4th of July we put together a fun little partner WOD.  Have you ever wanted to flip tires, toss around Atlas Stones, or test your might on sled pulls?  Well, we gotta bunch of folks out doing just that and we have plenty more up our sleeves for the rest of the summer.

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The BEACH WOD, scheduled for July 23rd, is still on the calendar and we cannot wait! Pack your sunscreen and protein shakes, my friends.  This is for members only, so check out Facebook for more details.

COMPETITIONS on the horizon for a bunch of members!  Don’t forget to submit your pictures to us!  Good luck and see you there (talking to all y’all going to the Brawl this Saturday).

DROP-INS are especially encouraged to break a sweat with us and see what CrossFit Fairmount is like.  $20 or buy a t-shirt!

STAY CONNECTED to our Facebook and Instagram for updates…

 

WOD 4/6/16

5 Rounds for Time

15 Sumo Deadlift High Pull 115/75

10 Shoulder to Overhead

Then

5×10 E3M Front Squats

Then

Mini AMRAP 8 Min:

10 Wall Walks

10HSPU

Coach Eric on Barbell Club

1857667_origIt feels like yesterday that I finished on-ramp frustrated that I did not have a perfect clean. The memory is so fresh because I felt the same way yesterday and the day before and the day before that…. The coaching at CF Fairmount is great (shameless self plug alert) but many of us (shameless self critique) fail to realize that perfecting almost any of the lifts we do takes years of constant coaching and improving- even Olympic lifters require the same.

While not all of our goals are the same, we all need better form to accomplish them and to prevent injury. We are really lucky to have a dedicated barbell coach to help us with our form no matter how close or far from perfect it is. I have made it to barbell club almost every week since Sam joined us. Each time, Sam found something to correct or improve that has made me a more proficient, safer lifter. Whether it be something minor like bending forward on my push jerk or something more major like using the wrong grip for the wrong lift, I’ve left every session grateful for the added coaching. Sam always strikes the right balance between being extremely observant without being excessively critical. There is really no reason to be afraid to join his classes.

I know many of us are exhausted by Saturday and the Saturday workouts drain any remaining energy. But no matter your CF goals, missing barbell club is a real wasted opportunity.

 

See you at the box,

Coach Eric