Casey Fonoti

Saturday 2/17/2018

Make sure to get signed up for this years 2018 CrossFit Open!!! Register Here » In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 400 Meter Run* 100 Barbell Thrusters 45/35 400… Read more »

Friday 2/16/2018

Make sure to get signed up for this years 2018 CrossFit Open!!! Register Here » Conditioning: 3 RFT: 10 Power Cleans (135/95 lbs) 50 Double-Unders Rest until relatively recovered, and then… Strength: 3 sets of: Single-Leg Deadlift x 6-8 reps… Read more »

Wednesday 2/14/2018

Make sure to get signed up for this years 2018 CrossFit Open!!! Register Here » Strength: Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something… Read more »

Tuesday 2/13/2018

Strength: Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Wall Climb x 4 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps… Read more »

Monday 2/12/2018

Strength: 6 sets of: Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes Conditioning:… Read more »

Saturday 2/10/2018

Complete as many reps/calories as possible at each of the following 4-minute stations: 8 rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… 8 rounds of: 20 seconds of… Read more »

Friday 2/9/2018

Strength: Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Conditioning: Every minute, on the… Read more »

Wednesday 2/7/2018

Strength: For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6… Read more »