Home of the United States Air Force Academy CrossFit Team & Club

29 July 2010

Crossfit Workouts

If you are looking for good workouts? Start at the main page , click on the archives that are located top right of the page.
Good luck!

27 July 2010

Get up for the start of the AC year!!!!!

Major Bell and TSgt Dinolfo are going to pick up the slack with Major Garrett and Major Hoyman chosing the high road and leaving us! Go to http://www.crossfit.com/
and start voting for our first workout!!!!!
Senior Farlee "G4S"


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

15 July 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

12 July 2010

Went fishing for summer.....

MSgt Farlee will be gearing up the site come AUG....Falcon CrossFit will be better than ever now that Majors Hoyman and Garrett have gotten out of the way!