Sunday, September 25, 2016

Monday, 26 September


"Helen"
3 rounds:
400m Run
21 KBS (1/1.5pd)
12 Pull-ups

last completed 18 May

After "Helen,"
Complete 10 minutes Double Under work
Starting with 5 reps, work on UB sets.  Add 5 each time you complete an UB set.

Thursday, September 22, 2016

Come to the Park on Saturday, 24 September!


Phalanx CrossFit is sponsoring the "Walk Against Traffick" on September 24th at Anderson Creek Park. All gym members are invited to come run the 5K on Saturday morning. There will also be an awesome 1/2 mile Fun Run for the kids and a CF-style WOD for anyone who wants to participate (bring friends!)
If you'd like to register for the race or just want some more information, check out the link below. Registration is encouraged. You will also be able to donate and/or purchase t-shirts at the event. 
The gym will be closed on Saturday, 24 September, so come to the park to get your weekend workout! 


Wednesday, September 21, 2016

Thursday, 22 September


10 minutes Muscle-Up work (work on transitions, ring dips, false grip exercises, negatives)

30 Push press (55/75#)
Run 800m route:  on the 100m, 200m, 400m, 600m, and 800m mark, complete 10 pistols and 10 burpees
30 Push Press (55/75#)

Tuesday, September 20, 2016

Wednesday, 21 September


"Barbara"
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time each round.  Rest exactly 3 minutes between rounds.  Record total work time.

Last completed June 3rd

Monday, September 19, 2016

Tuesday, 20 September


"Isabel"
30 Squat Snatches (95/135#)

last completed 18 April

Sunday, September 18, 2016

Monday, 19 September


1RM Front Squat

last found 16 May 2016

With a partner, complete:
800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

Each partner completes each section, alternating between rest and work.

Friday, September 16, 2016

Saturday, 17 September


"Zeus"
3 rounds:
30 Wall Ball (14/20# to 10')
30 Sumo Deadlift High Pull (55/75#)
30 Box Jump (20/24")
30 Push Press (55/75#)
30 Calorie Row
30 Push-ups
10 BW Back Squat

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Ft. Bragg, NC.  Hickman died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Posted on crossfit.com on February 26th, 2013.

Last completed at Phalanx CrossFit on 19 September, 2015