Casey Fonoti

Friday November 10, 2017

Strength: 4 sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65… Read more »

Tuesday November 7, 2017

Strength: Take 15-20 minutes to build to a 1-RM Bench Press Conditioning: Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders

Monday November 6, 2017

Strength: Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean Conditioning: Every 5 minutes, for 15 minutes (3 sets) for times of: 30/20 Calorie Row 9 Power Cleans (155/115 lbs) (Post times for all three sets… Read more »

Friday November 3, 2017

Strength: 5 Sets Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes between sets Conditioning: In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (32/24 kg) 10 Ring Dips

November 11, 2017- WOD for Warriors

Come help CrossFit Fairbanks support WOD for warriors on Saturday November 11th at 10:00am for Veterans Day. CrossFit Fairbanks will be hosting this yearly event, and we will make it our mission from here on out to help support and… Read more »

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