Blog Posts in May, 2014 Posted By 31-May-2014 WOD: 5/31/14 Saturday WOD: 5/31/14 Saturday Murph Lt. Michael P. Murphy Citation FOR SERVICE AS SET FORTH IN THE FOLLOWING CITATION: FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL ... Continue Reading Posted By 30-May-2014 WOD: 5/30/14 Friday WOD: 5/30/14 Friday Warmup 10x SA KBS 5x KB halo ea direction 10x Goblet Squat 5x DB push-ups Cardio 2k Row Core Rebel Ste run 2 rds 15x Roll to candle stick 10x Plate halos 20x Hollow Rocks – 5 rds 10″ Hand Stand hold 3 DB pushups Continue Reading Posted By 29-May-2014 WOD: 5/29/14 Thursday WOD: 5/29/14 Thursday Strength TGU 3×6 Conditioning Burpee Ladder 1-10-1 4 rds 30″/30″ Frog Squats Situps Continue Reading Posted By 28-May-2014 WOD: 5/28/14 Wednesday WOD: 5/28/14 Wednesday Warm Up: 3sets 1 TGU each side 10 Wall Squats WOD: AMRAP 7x Deadlift-Bent Row Complex @(155/135/95/75) 5x Bar roll outs 10x SA rows in push-up position each side 15x Kettle Bell Swings 20x Strait Leg Sit-ups Redt 60″ Continue Reading Posted By 27-May-2014 WOD: 5/27/14 Tuesday WOD: 5/27/14 Tuesday A. Press 5×5 increase wt. ea set B. Thruster Ladder @Final Press wt. 1-10-1 Rest time on partners time till completed reps strip weight to bar after 10 & complete 9-1 with just the bar Continue Reading Posted By 23-May-2014 WOD: 5/23/14 Friday WOD: 5/23/14 Friday Warmup: running drills WOD: Smyth medical run rest 3 min Complete 20 Man makers two push up version Rest 2 min 6 Rds of 15 Air squats 5 DB rows with Manmaker weight Run 1 mile Continue Reading Posted By 22-May-2014 WOD: 5/22/14 Thursday WOD: 5/22/14 Thursday A. Press 4×6 2TF drop set B. 3x5min AMRAP with 45″ rest 4 goblet 8 KBS 12 sprawls bar touch 16 air squats c. Buy out: 90″ max rep push ups & sit-ups Continue Reading Posted By 21-May-2014 WOD: 5/20/14 Tuesday WOD: 5/20/14 Tuesday Tuesday Warmup : 2sets 5 Push Balls 10 wall balls 15 Push-ups Cardio 4 x400m run on 40″ rest Conditioning Dumb bell complex 6 reps of each High pulls Push press Bent rows Cleans Push ups to single arm row Rest 45″ 3 ... Continue Reading Posted By 21-May-2014 CrossFit Face Your Fears Photo Contest!!!!!! Face Your Fears Athletics Photo Contest!!!!!! From 5/26/14 to 6/13/14 we will be holding the Face Your Fears Athletics Photo Contest! Take the best photo you can think of in front of our logo on the wall in the gym. Photos will be posted to our FB ... Continue Reading Posted By 19-May-2014 WOD: 5/19/14 Monday WOD: 5/19/14 Monday Monday Warmup: 2 sets 15 Wall Squats 10 Air Squats 5 Goblet Squat Strength: Back Squat 1×1 @ 90% Conditioning: 10 Set Back Squat 5/3/2 @ 60% rest 90sec – 100 sit-ups strait thru Can mix sets of: – 50 Push-up ... Continue Reading Posted By 9-May-2014 WOD: Friday 5/9/14 WOD: Friday 5/9/14 6 rds 5 reps Back Squat @ 70% Max Rep PushUps Rest 7 rds Max Rep Pullups 7 Double Front Rack KB squats Rest AFAP 8 rds 20 KBS Russian Height 50m run Continue Reading Posted By 8-May-2014 WOD: 5/8/14 Thursday WOD: 5/8/14 Thursday Warmup 1/2 Curtis P 50 reps or 20min: whichever comes First: Bar Complex Clean Front Rack Lunge Left & Right Push Press @ 55% of Body Weight Continue Reading Posted By 6-May-2014 WOD: Tuesday 5/6/14 WOD: Tuesday 5/6/14 Warmup KB 2x through 10 KBS 5 SL RDL 1 TGU 10 Jumping Jack run warmup Cardio: 1mile TT. Rest 3 min Strength/power 4x @ 135/85. RX+ 155/95 3 deadlift 3 clean 3 front squat rest 2 min 3rds 60″ CTB Burpee pullup 60″ SA KB ... Continue Reading Posted By 6-May-2014 WOD: Monday 5/5/14 WOD: Monday 5/5/14 1RM Front Squat 1 RM Press 5 min ManMakers 1min rest 5 min of 30″/30″ wallballs/ frog squats Continue Reading Posted By 6-May-2014 Grand Opening Special Membership Grand Opening Special Membership Have You Been Considering CrossFit? Try your First Month for just $89 Unlimited Classes The weather is getting warmer and getting yourself beach-ready is a priority! At Face Your Fears Athletics, we are here to help ... Continue Reading Posted By 2-May-2014 WOD: Friday 5/2/14 WOD: Friday 5/2/14 WU: KB warmup A. Press 4x 3 @ 80% B. 5 stations 1 min each 3 rds Rotational MB Throws Box Jumps Burpee to 6″ target Plate Halos Split lunge jumps Continue Reading Posted By 1-May-2014 WOD: Thursday 5/1/14 WOD: Thursday 5/1/14 A. Deadlift Row complex 5×5; increase weight each set B 3 x 6 SL RDL C. 16 min 5 Goblet Squats 10 Wall balls 15 Hollow rocks 20 Flutter kicks 2 Manmakers every 4 min Continue Reading