Thursday, September 29, 2011

AMRAP in 12 Min
6 x Front Squat (145/105)
15 x Pull Ups

Wednesday, September 28, 2011

Run or Row 5k
No Trainer support at the Gym for todays WOD

Remember tomorrow is foundations class from 1130 to 1300

Tuesday, September 27, 2011

Back Squat
5rds x 3 reps
75 x Power Snatch (75/40)

Monday, September 26, 2011

Foundations Class:


I told you it would be a fun surprise. Remember how what your time was yesterday and try and beat it. Then think about your Burpee time yesterday and see how different it is

For Time
40xPull Ups
50xKB Swings (1.5/1 pood)
60xSit Ups

Sunday, September 25, 2011

I just finished the CrossFit Runner Cert and it was great. I now understand alot more about teaching the POSE method.

I know its a repeat, but tomorrow you will see why

For Time
60xSit Ups
50xKB Swings (1.5/1 pood)
40xPull Ups

Thursday, September 22, 2011

AMRAP in 20 min
5 x HSPU
10 x Burpees
15 x Push Press (45/30)

Compare your old score and see if you have an increase.

There will be NO foundations class tomorrow.

Wednesday, September 21, 2011

for time
5 rds for time
3 x Full Cleans (155/115)
9 x Knees To Elbows
27 x Double Unders

These cleans are receiving in the squat to count. Remember Scale, but it is only 3 Cleans per round!

Tuesday, September 20, 2011

3rds for time of
Run 400m
4 rds of
5 x Pull Ups
10 x Push Ups
15 x Squats

There will be no noon trainer support tomorrow. I have required Training that will take me through lunch.

This WOD is 3 rounds of run 400m then 4 rounds of cindy. You should end up running 1200m and finishing 12 rounds of Cindy to finish the WOD

Monday, September 19, 2011

AMRAP in 23 min
13 x Thruster (115/70)
18 x Dips

Sunday, September 18, 2011

Sorry for the late post, just got back from Dallas

Pull Ups
1 Min Rest

Thursday, September 15, 2011

There will be no trainer support at 1200 WOD today.

There will be no WOD tomorrow. Rest for FGB VI. Remember we need you to sign in at 845. I still need help at 4 pm friday and 8 saturday to pick up and set up equipment. Any questions send me an email at

There will be a foundations class Friday at 1130. Please be on time so we can start and finish on time.

Wednesday, September 14, 2011

4 rds
run 400m
rest 2 min

Were still coming down to the wire. Some players have started surging up with money. Keep pushing for the next couple days so we can finish strong. Less than 400 more and we break 7000.

Tuesday, September 13, 2011

For those who only use the moble page

Here is the WOD

For Time
10-15 Jumping PU-Burpees
20-15 Jumping PU-Burpees
30-15 Jumping PU-Burpees
40-15 Jumping PU-Burpees
40-15 Jumping PU-Burpees
30-15 Jumping PU-Burpees
20-15 Jumping PU-Burpees
10-15 Jumping PU-Burpees
PU = Pull Ups

Also for those who dont look at the main page here the FGB will be at the Killeen Community Event Center at 2201 on E Veteran Memorial Blvd. Its right across from the old Hastings. There is a gym inside.

I need some help moving equipment over there on Friday. I will be at the gym at 1600 to load up the equipment this Friday the 16th. If you are coming to support or can help with movement assets that would be great. (we need a small trailer)

To finish setting up for the WOD John (CF 254), Ben (CF Beyond Limits) and myself will be meeting at the event center at 0800 on the 17th for set up.

Athletes need to sign in at 0845 so we can build the heats. All donations numbers will be cut off when I leave my house on Saturday so what you have raised by then is what counts for the awards!

Monday, September 12, 2011

"Jack Bauer"

24 in each round:

21/3 SDHP/Kettlebell swings
1.5 Pood/1 Pood

Sunday, September 11, 2011

Rep Count
Max Rep Press @ 65/40
Rest 2 min
Max Rep Push Press @ 65/40
Rest 2 Min
Max Rep Push Jerk @ 65/40
Rest 2 Min
Max Rep Hand Stand Push Up

Fight Gone Bad Help

Ok we are now less than a week from FGB VI and you guys have been doing great. We are over 5000 bucks and that is huge for our small little gym.

I am going to have to ask for some more help though. On Friday the 16th I will need some support to move equipment from the gym to prep for FGB at our off site location. I dont have a time yet but i should get one in a couple days.

We will also need help setting up at the community event center at 0800 on the 17th.

Support with trucks would be a great help.


Thursday, September 8, 2011

Hope everyone liked the wallballs. Here is tomorrow

3 rds
run 400m
15 x Box Jump (24/20)
15 x Push Press (95/70)

Dont forget, Saturday is the 9-11/Grand Opening WOD for CrossFit 254. John is putting together a great event. Please if you dont have plans stop by and say hey.

Wednesday, September 7, 2011

for time
150 Wall Ball
Men 20lbs, Women 14lbs

10ft target for everyone
Everyone, CrossFit 254 is having their grand opening this weekend. They are having a 9-11 WOD to remember the attack 10 years ago. Its an open WOD with only a 5 dollar donation required

Here is a link to their event. Please think about supporting the extended CCF-FH Family

Tuesday, September 6, 2011

For Time
50 x SDHP @ 1.5/1 Pood
50 Sit Ups
30 x SDHP @ 1.5/1 Pood
30 Sit Ups
10 x SDHP @ 1.5/1 Pood
10 Sit Ups

Use the KBs for the SDHPs and if you feel up to it use the GHD for the sit up, but as always scale as needed

Not Destroyed

by Scott Zagarino

You sign up. You make it into Special Operations training. There are a million moments you think will destroy you. They don't. You finish. Not destroyed.

You take your seat on a plane to Afghanistan. Headed for the fight. You leave the base in a Humvee with your buddies. Just driving down a dusty road. Another day. A distant sound that reminds you of something you heard on a warm 4th of July years ago. Suddenly the whole world explodes. Slowly your brain begins to absorb the burned and twisted remains that used to be a Humvee, the bodies of your friends no longer what or who they were. You breathe, know you're still alive and they aren't. Your leg doesn't look like a leg anymore. Not destroyed.

A face leans over your bed and a disembodied voice tells you the leg has to come off. You refuse. There's something that needs to be done for the other guys and that leg is necessary for a little while longer. Not destroyed.

You limp to the starting line on a hot, humid morning in Miami, Florida months later, looking 100 miles down the road to Key West and you look down and tell the scarred, twisted leg, this is what I kept you for, now do your damn job.

60 miles and the leg says no. A doctor leans in and tells you he can't let you go on. You look at the leg, you sign the papers that say you understand and accept the risk, and you get up on the leg that shouldn't still be there and you run 40 more miles. You finish. Not destroyed.

They ask you to count backwards from 100 and when you wake up your leg is gone, wrapped in plastic and thrown into a trash bin somewhere. Not destroyed.

You walk into a CrossFit box for the first time and look at a whiteboard that tells you all of the things you can't do with only one leg. You suited up, you showed up, and you finish up. Your first WOD. Not destroyed.

On September 17th, Keith Zeier will stand next to brothers and sisters at Alamo CrossFit in San Antonio, Texas who also refused to be destroyed. This first group has missing parts too, but they all know that on this day, if you want that t-shirt, you finish what you started, and Rick Martinez gave them a chance to prove it. You're all waiting for the call. 3-2-1 Go. 17 minutes later Fight Gone Bad 6 is done. You, your brothers and sisters have done the work, raised the money, and stand together with chests heaving, sweat pouring through t-shirts. Not destroyed.

A woman standing off to the side, nervously bouncing from one foot to the other, catches Keith's eye and without a word spoken between them, he tells her that you can only be destroyed if you give in, if you let yourself be destroyed. His prosthetic leg is the authority that makes what he's telling her true. Only you decide when and if you'll be destroyed.

3-2-1 Go. Not destroyed.

Keith decided not to be destroyed because he had a responsibility to those brothers of his that had given their lives, not their legs, to see to it that their children got to college, so he raised the money because that's what you do.

Got 17 minutes now?

Monday, September 5, 2011

AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats

Thursday, September 1, 2011

We Won’t Let You Down

We Won’t Let You Down

Check out this video for FGB6 and for inspiration to keep you going for the last 17 days till FGB starts.

Also you must raise atleast 1 dollar to WOD with us on the 17th.