CrossFit: February 1st, 2016

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The time is NOW! The 2016 CrossFit Games Open contest will commence February 25th and continue until March 28th. Each week, the Open Workout will be announced Thursday evening and we will have until Monday to submit our score. We will be posting throughout the month about how we are going to run workouts, judging, and overall gym participation. Keep a look out!

Skill Work: Kipping Pull-Ups

WOD: Alternating EMOM x 20 Minutes

  1. 3-Rep Power Clean
  2. ME Unbroken Kipping Pull-Ups
  3. 30s Max Effort Double Unders
  4. 30s Max Effort Push Ups

CrossFit: January 28, 2016

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Don’t forget! Attitude Nation Weightlifting is coming to FAST April 23rd for a Full Day Seminar. We’ll go over Snatch, Clean, and Jerk in an awesome environment with none other than former National Weightlifting Champion and World Team Member, Jon North! Head over to WWW.THEATTITUDENATION.COM to sign up!

Strength: Deadlift
APRE-10

WOD: 4 Rounds; 2 Minute Rests b/w Each
20 Jump & Switch Lunges
15 Burpee’s

CrossFit: January 26, 2016

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Have some friends wanting to try CrossFit? We are 6 days away from the start of our February Foundations! The environment and curriculum make it the perfect place for any level of athlete to get started on improving their fitness!

Strength: Back Squat APRE-6
10 Repetitions at 50% of 6RM
6 Repetitions at 75% of 6RM
ME Repetitions at 100% of 6RM
ME Repetitions at 100%+/- 6RM (Based on 1st ME Set)

WOD: 12 Minute Alternation EMOM

  1. Row 15/12 Calories
  2. ME Unbroken Toes-2-Bar (Scale: Kipping Knee Tucks to Chest)
  3. 3 Wall Walks OR 3 Kick to Handstand On Wall

CrossFit: January 25, 2016

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The Broncos are headed to the Super Bowl! It was a close game but the Broncos’ Defense came up BIG and now the Broncos are tied for most Super Bowl Appearances by a Franchise with 3 other teams! #Elite

WOD: Open Workout 14.1

10 Minute AMRAP
30 Double Unders (Scale= 60 Single Skips; Note that in 2014, they did not have a scale to double unders)
15 Power Snatches 75/55lbs (Scales: 65/45)

CrossFit: January 22, 2016


Because sometimes…you need to start your weekend off with Katy Perry! Have a great Friday everyone!

Strength: Deadlift APRE-10
12 Repetitions at 50%
10 Repetitions at 75%
ME Repetitions at 100%
ME Repetitions at 100%+/-

WOD: 6 Rounds
On a 1 Minute clock, perform a 25y Sled Push (90/50) then with whatever time remains, perform ME Burpee’s. Rest 60s after each round.

CrossFit: January 21, 2016


Working the negative or “eccentric” portion of movement is very critical when it comes to obtaining strength and awareness in those movement patterns. Just hear it from Coach Glassman!

Weightlifting: Snatch Balance

6×4 (If OHS is too much, perform 4 Snatch Grip Push Press, then 4 OHS w/ PVC)

WOD: 15 Minute AMRAP
15 Hang DB Snatches (55/35)
30 Wall-Balls (20/14)
60 Double Unders (Scale= 1:1 Singles)

The Attitude Nation Weightlifting Seminar at FAST April 23rd!

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We are very excited to announce that FAST will be hosting Jon and Jessica North of The Attitude Nation Weightlifting and the American Weightlifting Federation on Saturday, April 23rd. Jon has been involved in competitive weightlifting as an athlete for 9 years and in the past few years has become very involved in coaching and instructing. Jon and Jess have worked with coaches such as Glenn Pendlay and Dave Spitz among with many others to create what he considers a “melting pot” of technical work so everyone finds a way to lift that works for them.

We really hope to have a packed house for this seminar so everyone can learn from a very successful athlete, have fun while doing so, and bringing an atmosphere that breeds PR lifts!

Date: April 23rd

Time: 9am-6pm (1 Hour Lunch Break)

Cost: $200

Registration Site: The Attitude Nation!