"Kelly"

Five rounds for time of

Run 400 meters

Box Jumps 30 reps 24"/20"

Wall Ball 30 reps 20/14

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This can also be done in teams of 2. One athlete completes a round, while the other rests, then the other athlete goes. The last round can be divided as needed. The goal here is higher intensity rounds that are at a faster pace with less rest during the round. Score based on total time to complete.

Ok, I was not planning to blog this am, but I could not resist. Michele and I are here in South Beach Miami at the CrossFit Filfest 2010 Affiliate Gathering. We had an incredible day yesterday of speakers, information, videos, a great team WOD and then later a social engagement.

I just wanted to thank all of our members for making CrossFit Fort Worth what it is today. That brings up a good question. Where is CrossFit Fort Worth going in the future? I love what Greg Glassman, founder of CrossFit, said yesterday. “Where CrossFit goes into the future is determined by the affiliate owners and the members they serve….” So, where are we going guys?

We have some great things planned for 2010. But our number one goal is to strive toward providing what you the member are paying for, Fitness that spans across broad based time and modal demands! With your help we are going to be expanding programs like the new ATO2 Endurance Team, CrossFit On-Ramp Classes for new members, CrossFit Essentials for specific member populations and providing local event opportunities.  We are also working on a slight re-structuring of classes to better serve your needs. You will also see in the next couple of weeks, new equipment for both inside and outside as the weather improves. Presently, we are using a 5 on / 2 off programming model, even though we have Saturday WOD’s programmed.  Get ready to see new movements, more team WOD’s and training demands that you have not seen before!

Lastly, we are also beginning to work on the details of our own Box Challenge! How’s that sound? This will be a great opportunity for you to show off the level of fitness that you have developed and have a fun time competing with your CrossFit friends. No matter what your fitness level, there will be a place for you at the Challenge.

So, again thanks for being a part of CrossFit Fort Worth. You are CrossFit Fort Worth! By the way, kill it while we’re gone. We will!

" I miss the box!"

Check this link out! Fun stuff....

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

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Measurements for Food Challenge Completion

"Snow Fran"

Don't forget to turn in your food journals if you are competing in the Food Challenge. Monday is the last day to turn them in unless you have made prior arrangements with your coach.

"Know no limits...no limits"

"Grace"

30 Clean & Jerks 135/95

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February 2010 Member of the Month - Jeremy Bankes striking a Pose!

Jeremy joined us back in June 2009 and has been a great addition to the Crossfit Fort Worth family. He consistently wants to improve his lifting and conditioning performance. Jeremy comes to us from a background of High school and college sports and is quite the athlete. Since he joined the box, he has reduced his body fat, improved his body weight lifting capacity and continues to excel at the olympic lifts. Jeremy is always willing to help out with box events and provides support through his two Smoothie King Retail stores. Visit his stores on Hwy 377 and off of Pipeline Road near Northeast mall.