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WODSERIES – APRIL 6, 2014 ***REGISTRATION CLOSES IN 7 DAYS*** Have you REGISTERED your TEAMS? http://2014wodseries.eventbrite.com/

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General Information

NameCrossFit FAST
OwnerTerry H.
Websitewww.crossfitfast.com
Phone805-551-6444
Emailcrossfitfast@gmail.com
Address31166 Via Colinas #1
Westlake Village, CA 91362

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Molly Eledge published the post Meet the Columnist: Nell Stephenson of Paleoista on Nutrition WOD
About NELL STEPHENSON Nell Stephenson is the author of Paleoista-Gain Energy, Get Lean and Feel...
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Walk boldly! #crossfitproper #havefundocrossfit #bebetter

adrummonds published the post Bacon Cups Filled with Chocolate Chip ABS Protein Pancakes! on Tabata Times
Bacon Cups filled with Chocolate Chip Protein Pancakes! This incredible recipe comes from...
crossfitapogee published the post The 5 Roles of a Coach on
When is a Coach just a Coach? Never. “Coach” is a coverall term used in most every box to...
CrossFit Belmont Heights shared an image on Facebook

Before we announce tomorrow's WOD, we want to thank our CFBH family for their love and support as Jess and I tied the knot this last weekend. We were humbled by the love and you don't know the appreciation we had for everyone, when we were able to close the Box for a couple of days, to allow our Coaches, the time to come and celebrate with us as well. We love you guys and we are so happy! Can't wait to see you guys!! Here's tomorrow's WOD... CFBH 10.28 Skills - Hang Snatch, Toes-to-bar WOD a 10 Rounds: :30 "ON" /:30 "OFF" Row for meters *Record lowest meters out of all rounds WOD b 10min EMOM EVEN - 15 Hang Snatches (115/95) ODD - 15 Toes-to-bar

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WOD 10.27 Results!!

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Great Monday! This week is going to be awesome! #crossfitproper #bebetter #havefundocrossfit

CrossFit Marina shared an image on Facebook

Tuesday: Skill Work: Snatch Then: 15 Minute AMRAP 3 M/U’s or 3 Pull ups & 3 Dips 5 Power Snatch 135/95# 7 HSPU’s

Aliso CrossFit shared an image on Facebook

Babs' 6 Week Intro Crew | Night 1 #alisocrossfit #crossfit #babsbunch

CrossFit Redondo shared a link on Facebook

Instead of throwing pulp away, try these ideas!

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http://wp.me/s49DVY-61308

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CrossFit Hollywood posted on Facebook

Tuesday, Oct. 28th WOD: A Trio of Squats. Every other minute on the minute for load: OHS 5-5-5 FS 3-3-3 BS 1-1-1 Score = Max load for OHS, FS, and BS

CrossFit Black Diamond posted on Facebook

A word or two. Workout. Have fun if you want. Post pics of yourself doing kipping pull-ups or strict L-Sit Pull-ups. Just don't expect everyone to be with you 100% of the time. Not every person that you know is going to support you in every endeavor. That would be too weird anyway and there would never be a struggle. The struggle is everything. The pain, and hardship are part of any great struggle. Embrace them. Being told no hurts, but only if you take no for an answer. Learn to deal with doubters internally. Dealing with it may not be best served trying to convince someone who has already made up their mind. Waste of energy. Accept it. Or don't. You may find that you don't need approval. You may find self-assuredness, self-confidence, and self-reliance intoxicating. They are really quite breath-taking actually. I suggest trying them all. I know. Your CrossFit workouts are helping you with all that stuff. Just when you are starting to gain some real momentum, someone comes along and tries to drag you down. It is OK. It will only happen if you let it. Keep on Keeping on. Ain't nothin' gonna break-ah your stride. Nobody's gonna slow you down. Oh no, you've got to keep on movin'. Try not asking pretty please for permission to have someone's approval. Try to care enough not to care what someone thinks about what makes you happy. One last thing. Our workout choice is just a workout choice. Take your health and fitness serious, but don't turn it into a crusade.

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Want to work at the best gym ever? Who wouldn't! We are looking for some help with our morning classes and intern work all day. If you are interested please email info@crossfitintersect.com

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How do you transport your valuables? This really is serious business. Thanks Lyn for sharing this one! #Progenex #SecretSauce

CrossFit Seal Beach posted on Facebook

Do you want to be better, faster and stronger in the CrossFit class? Then you need to work on your mobility! At CFSB we want you to be better, faster and stronger for life, not just for today's WOD. But to perform well you need to give your body fundamental strength. That's why you should come to FlexCore tonight with Bryce Turner @ 7.00pm. This is a class that will be THE difference for you and your daily performance. See you there!

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CrossFit Intersect posted on Facebook

The #baeofthedead signup form is fixed! Go signup now!

CrossFit Surf City shared a link on Facebook

CrossFit Surf City shared a link on Facebook

CrossFit Surf City shared a link on Facebook

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Tag your best #bae! Signup for the hottest partner competition #longbeach has ever seen! http://crossfitintersect.com/baeofthedead #projectintersect #baeofthedead

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Monday October 27th 2014 Warm Up 2 Rounds: 400m run/row, 10 Shoulder Taps/Palm over Palms, 10 Shoulder Pass Throughs, 10 Squats Skills 3 Rounds 2 Wall Walks 10 Weighted Sit Ups Press 3 at 70% 3 at 80% 3 at 90% "Happy Bday Mike" 3 ROUNDS. 10 Power Cleans (135/95), 27 Push Ups, 81 Single Unders (yes single unders)

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CrossFit Ion posted on Facebook

Only a few more days left in our Paleo Challenge! Don't forget this Friday around 630pm we will announce the winner. We will have a little get together with food & drinks to celebrate! Also, if anyone wants to dress up in costume for the 530pm WOD please do so! This has been a fun tradition we have done the past two Halloween's!

Bodyrocc CrossFit shared a link on Facebook

3rd Annual 80s Workout Halloween WOD this Thursday all classes! DJ Iam Phleks spinning live! http://www.bodyrocccrossfit.com/wod/849

CrossFit Ion shared a link on Facebook

10/27/14 http://wp.me/s2SMVO-102714

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CrossFit Intrepid shared a link on Facebook

Intrepid Athletics PDX Update http://www.intrepidathletics.net/?p=19272

Trojan CrossFit shared a link on Facebook

Feeling a little chipper on Monday!

Vanessa LaFaso Stolarski published the post How to Break Up with Your Box on
[pullquote align="right"]Approach the issue pragmatically with good intentions, and any box worth...
Paradiso CrossFit posted an article
Paradiso CrossFit posted an article
CrossFit 323 shared an image on Facebook

HALLOWOD 2014: The Costumed Crusaders. #hallowod323

Trojan CrossFit posted an article
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CrossFit Carpinteria posted on Facebook

Hi All I need to cancel the 6:30am class tomorrow. Sorry for the inconvenience. My apologies! Kevin

CrossFit Merge posted an article
Vault CrossFit shared a link on Facebook

Monday, October 27 STRENGTH Deadlift: 5x40%, 5x40%, 5x50%, 5x50%, 5x60%, 5x60% (of your 90%) WOD 7:00 AMRAP 2 Manmaker (40/25) 2 Toes to Bar 4, 4, 8, 8, 16, 16, etc. Rest 3:00 For Time: 1 mile run - http://www.vaultcrossfit.com/2014/10/monday-october-27/

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CrossFit Dallas posted on Facebook

Monday (All gyms) Nutrition Challenge Tester (1) 3RM strict press + burpees in 10 minutes: With a 10 minute countdown timer, and starting with an empty barbell, use the first 8 minutes to complete as heavy as a 3RM strict press as possible, and the last two minutes to complete as many burps as possible. You must cease pressing and begin burpees at exact 8 minutes. Burpee score plus kilo score gives total. Example - athlete builds to 60kg x 3 reps, and has 3 minutes remaining to score max burpees of 35 reps. Score is 60+35 = 95 total points 10 minute break (2) For total reps; 4 min AMRAP row calories 3 min AMRAP box jumps - 24/20"" 2 min AMRAP Kb swings - 53/35lbs 1 min AMRAP wall-ball shots - 20/14 to 10"" Example: athlete rows 55 calories, box jumps 44 reps, does 33 Kb swings, and 22 wall ball shots, for a combined score of 154 points Total score for the entire test: 95 + 154 = 249 points

CrossFit Hollywood posted on Facebook

Monday, Oct. 27th WOD: Stop. It's Taggin' Time. Partner WOD of 10 rounds (5 rounds per person) for time: 10 HSPU 15 KBS 24/16kg 20 T2B

CrossFit Carpinteria posted on Facebook

WOD For Monday 10/27/14 1. Warm Up (200M, 1 Rd body, 1 Rd Barbell) 2. Test/Goal Work 3. With a 20 Min Running clock: WOD 1- 3 RFT Of: -200M Run -15 Thrusters (95,65) *Rest 2 Min 4. WOD 2- Until the 20 Min is up -5 Pull Ups -10 Push Ups -15 Squats

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CrossFit Carpinteria posted on Facebook

Hi CFC Members I hope you all had a great weekend! I am sorry I have been out a lot this week, caught the flu. I want to apologize about the floors spreading. We know the problem and had planned to fix it today but I actually started getting sick again this afternoon. We should get to it this week and take care of the problem. See you all soon, I will likely be out again tomorrow unless this crazy sickness passes. Have a great WOD! Kevin

CrossFit Central posted an article
District 7 CrossFit posted an article
District 7 CrossFit posted an article
Vault CrossFit shared an image on Facebook

Here ya go! Our schedule in the palm of your hands! And YES we have added more open gym times (free to our unlimited members) - new on Monday mornings and extended to 2 hours on Sundays! #vaultcrossfit #opengym #workyourweaknesses #practicemakesperfect #embracethepain #getcomfortablewiththeuncomfortable #work #boxlife

Vault CrossFit shared an image on Facebook

Wondering how to navigate the holidays in a healthy way? #vaultcrossfit is lucky enough to have Kristen Bell from KRRconsulting - a registered dietician and #crossfit games 2013 regional competitor - host this seminar to empower all of us to nourish our bodies properly to fuel our fitness goals. #dontmissthis #fuelyourbody #holidayhealth #startnow #dontwait #headstart #noho #healthyliving #youneedthis Sunday Nov 2 $15 members $20 non-members Email info@vaultcrossfit.com with questions!

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CrossFit Carpinteria posted on Facebook

Reminder, our new member On Ramp is tomorrow night, Monday Oct. 27th at 7:30pm. Tell your friends! See you then!

CrossFit Yelm shared a link on Facebook

Nov 1st you can help