CrossFit FarmStrong

05/23/2023

✨Exciting News! We will have a new class time added to our current schedule starting Tuesday, May 30th! 6:15am! This will will make our scheduled class times as follows:

Monday - Friday
5:15am
6:15am
11:30am
4:30pm
5:30pm
6:30pm

(No 6:30pm on Fridays)

Saturday 10-11😁

05/21/2023

Yay for new friends! 🥰

Teams of 2 for time:

800 M Run
100 pull ups
800 M Run
40 Clusters 135/95

05/20/2023

🇺🇸 Join us Saturday, May 27th at 9am for “MURPH”! Everyone is welcome to join us as we honor the fallen and Lieutenant Michael P. Murphy. There will be options for everyone wanting to participate ♥️

05/20/2023

Metcon
In Teams of 3, split the work anyhow
AMRAP 25 Minutes
150 DB Deadlifts 50s/35s
300m Farmers Carry
300' HS Walk
600m Farmers Carry
150' HS Walk

During Deadlifts, 1 of the resting partners must be in a HS Hold for reps to count.

During HS Walks, 1 of the resting partners must be in a dead hang from the pull up bar for distance to count.

05/14/2023

Happy Mother’s Day to all the mamas out there, we see you 💜

05/13/2023

💥Mindy’s Pick💥

For Time:

300 M. Run
5 Rounds of Cindy
5 Squat Cleans 155/105

250 M. Run
4 Rounds of Cindy
4 Squat Cleans 155/105

200 M. Run
3 Rounds of Cindy
3 Squat Cleans 155/105

150 M. Run
2 Rounds of Cindy
2 Squat Cleans 155/105

200 M. Run
1 Round of Cindy
1 Squat Cleans 155/105

05/11/2023

High CNS Day

3 Rounds
10 Deadlifts, heavy
Rest 1-2 minutes/as needed
1 Big Set of Bench Presses
Rest 1-2 minutes/as needed

Deadlift weight should be very heavy but allow for 10 quality reps.

Big Set = mechanics do not degrade, but within 2-3 reps of failure. Go for broke on the last set using a spotter.

Bench Press Weight guidelines
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps)

Choose weights to achieve desired rep ranges in parenthesis.

05/11/2023

05/06/2023

Happy Saturday ☀️

Teams of 2:
20 MIN AMRAP

400 M Relay Run
30 OH DB Lunges 50/35
20 DB alt. Snatches
10 Push Ups

04/27/2023

For Time
4 Rounds
750/675m Row
14 Single DB Box Step Ups 50/35lbs to 24/20"
7/5 Bar Muscle Ups

03/02/2023

CrossFit Games Open 23.2A Rx (All Ages)
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

02/22/2023

CrossFit Games Open 14.4 and 23.1 RX

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
more

CrossFit Games Open 23.1 Scaled
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb