Casey Fonoti

Wednesday 10/18/2017

Strength: Every 2 minutes, for 16 minutes (8 sets) of: 2 Snatch Lift-Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then… Read more »

Monday 10/16/2017

Strength: Take 15-20 minutes to build to today’s 1-RM Push Press Conditioning: Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar

Saturday 10/14/2017

Complete as many rounds and reps as possible in 6 minutes of: 5 Power Cleans (135/95 lbs) 5 Burpees Over the Barbell Rest 4 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible… Read more »

Friday 10/13/2017

Strength: 3 sets of: Front Squat x 5 reps (find today’s 5-RM) Rest 3 minutes Conditioning: For time: 30 Pull-Ups 20 Box Jumps (24″/20″) 10 Snatch (135/95 lbs) 20 Box Jumps (24″/20″) 30 Pull-Ups

Wednesday 10/11/2017

Strength: 5 sets of: Hang Clean x 3 reps Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 15 Kettlebell Swings (32/24 kg) 15 Wall Ball Shots (20/14 lbs) 10 Single-Arm Kettlebell Push… Read more »

2017 Halloween Bash!

Come on into CrossFit Fairbanks on Saturday October 28th from 4pm – 8pm and have a spooky time with us! Potluck style — Feel free to bring your grossest (but still yummy) dish! Bring your KIDS! Everyone is welcome! Costume… Read more »

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Tuesday 10/10/2017

Strength: 5 sets of: Bench Press x 1 reps (build to today’s 1-RM) Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups 10 Ring Dips

Monday 10/9/2017

Strength: 3 sets of: Deadlift x 5 reps Immediately followed by: Kettlebell Swings x 15 reps (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 3… Read more »

Friday 10/6/2017

Strength: 5 sets of: Back Squat x 3 reps (goal is to find a 3-RM during these five sets) Rest 3 minutes Conditioning: In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15… Read more »