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Happy Feet

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Fathom CrossFit - CrossFitFathom Nutrition Challenge!!! JUNESTRENGTH1a: L Sit Toe Touch (4mins to establish a max height)1b: L-Sit (8 x 10s Work, 20s Rest)CONDITIONING2a: Metcon (Time)3 Rounds (rest 2:1): 5 Seated Box Jumps 10 Jumping Air Squats (3/4 depth) 20 Plyo Plate Touches (in/out) Max Effort RowMax Effort Row: Fastest…

Go For Gold

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Fathom CrossFit - CrossFitTEAMFIT!!! June 4 at the IB Pier!STRENGTHTempo Bench Press (3010) (10x6 @ 60%)3s Down, 0s in Bottom, 1s Up, 0s at topCONDITIONING2016 TEAMFIT Event 3 Prep (Speed/Power)Metcon (3 Rounds for reps)3 Rounds for Max Reps (30s Work/30s Rest): SU | DU Thrusters 65 | 95/65 | 115/85…

In and Out

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Fathom CrossFit - CrossFitThemurphchallenge.com, Monday, May 30 @ Fathom.CONDITIONINGMetcon (Time)For Time (Teams of 2, no rest between sections): 3,000m Relay Row (switch every 500m) Then, 4 Rounds: 200m Run 20 Sit-Ups Finish: 2,000m Relay Row (switch every 250m)3k Row, each partner rows 500m x 3. 4 Rnds, Athlete A runs,…

Get Down to the Beat

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Fathom CrossFit - CrossFitJune 1- June 30, Fathom Nutrition Challenge!WARM-UPKettlebell Snatch (Practice)STRENGTHTempo Back Squat (3010) (10x6 @ 60%)3s Down, 0s at Bottom, 1s Up, 0s at TopCONDITIONING2016 TEAMFIT EVENT 2 PREP (Speed/Power)Metcon (AMRAP - Rounds and Reps)AMRAP-7 (Relay, Teams of 2): 5 Hanging Knee Raises | 10 TTB 5 |…

Franzia

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Fathom CrossFit - CrossFitHappy Birthday Porter N!!!! Check out the California Regional at the Del Mar Fairgrounds, today and this weekend.STRENGTHBack Squat (4-4-4-4)CONDITIONING2016 TeamFit Event 3 Prep (Volume)A: Metcon (AMRAP - Reps)OTM-6: 4 Thrusters (75 | 105/75 | 135/105) Max Rep DUScore: Total DU Scale: Thrusters- Reps and/or weight DU-…

Running On Fumes

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Fathom CrossFit - CrossFitHappy Birthday Tino M.!!!CONDITIONINGTeams of 2 or 3 for all workouts.1: Metcon (Time)For Time (7min Timecap): 100 Air Squats *Partner runs 100m w/ medball, then switch. 100 total squats as a team.2: Metcon (Time)5RFT (10min Timecap): 25 Partner Medbll Sit-Ups 100m Burden Run (run together)3: Metcon (Time)For…

Drop Your Burdens

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Fathom CrossFit - CrossFitTeamFit, June 4 at Imperial Beach. Sign-Up or Else!!!.....Come out and support.CONDITIONINGMetcon (Time)For Time: 1 Lap Burden Run (20/14 | 30/20) 50 Wallball Sit-Ups 1 Lap Run (no burden) Then 5 Rounds: 20 Push-Ups 15/10 | 20/15 Cal Row Then Run 1 Mile (True Mile)Scale: Medball- Weight…

Round Em Up

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Fathom CrossFit - CrossFitMay 30, Memorial Day MURPH @ Fathom, Register at themurphchallenge.comCHALLENGEMuscle Snatch (Heavy Single)No squat/rebend after extension (like a push press).CONDITIONING2016 TeamFit Event 2 Prep (Volume)Metcon (4 Rounds for reps)AMRAP-2(x4, 2mins rest between): 12 Knee Raises | TTB 12 Wallballs (20/14, to a 10' target) 12 Alt KB/DB…