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CrossFit Football – No, They Don’t Play Football in This Class


CrossFit Football – No, They Don’t Play Football in This Class

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Women’s weight: 90 pounds

Watch the standards video here!

Ladies! They're here. 1.25 pound change plates. No need to the 20kg bar in this workout, just make the weight with the plates.

CrossFit Football Class – Fridays at 5:00pm

No, we don’t just get together for a game of football…though we may.  CrossFit Football takes the CrossFit methodology of constantly varied functional movements performed at high intensity and biases it towards games involving shorter higher intensity intervals like football.

What can you expect? A larger focus on movements that create lots of power (power cleans),  shorter but heavier wods, sprinting, sled pulling, multi-directional movements (lateral box jumps), etc.

Why? CF Football places a focus on power movements, speed and change of direction.  These are things that may or may not come up in a typical HQ wod but are beneficial to include in a sport-specific fitness regimen.  Increased strength, power, speed and anaerobic capacity is the result.

Who? Everyone!

CrossFit Football is just another tool that CrossFit Roots has provided to you to use in building your fitness.  Come try it out Fridays at 5pm!

Check out for more info.

Who has been to a CrossFit Football class already?  What do you think?  Post to comments.

10 Responses

  1. Just read this in a CF Journal article. Could not have said it better.

    “Fill your belly up with air and push it out, like you just
    ate a huge pizza pie. I realize you CrossFit types have
    a much smaller, sexier waistline than me or many
    other powerlifters, but try this right now: bend at the
    waist like you’re going to touch your toe gloves (or
    whatever you call those strange shoes you wear). Do
    this with a rounded back. As you hang, take a deep
    breath of air into your belly. You will notice that your
    body moved up a few inches, away from your the floor.
    Now, without pooping, push your belly out hard. That
    is how your stomach needs to feel when you deadlift,
    squat or bench—even while running (ask my homie,
    B-Mack). Still not grasping what I’m saying? Just think
    of bracing your stomach for a punch.”

  2. Calling all Thursday 4 and 5 o’clock crossfitters!- feel free to late cancel so I can come to class today ; ) thanks!

    Lol. Just kidding!… but not really : D


    1. Bah! I can’t even attend 6pm. Disregard. I’d delete the whole comment but it appears that I can’t figure out how. Kill those burpees today everyone!!

  3. Odie

    Question on the paleo challenge…I was planning on making something similar to a BooBar…is that ok?

    1. Anonymous

      Odie – that’s fine but remember your fruit consumption must be calculated for each serving so that you don’t break the rules that way. For example, you’ll have to figure out the # of fruit servings per recipe and then divide it out by the number of servings per bar.

  4. Fraseronly

    2 things
    CF Football is a blast, it is a combo of a mini metcon and a mini strength work out, imagine a class half of Ryan and half of Shane in one 60 min session, it is good news. AND it is something different, after all we CF to do something we suck at.

    the foodee blog has a new beta site at no its not .com that allows you to combine your receipes then gives you a shopping list to take to the store. How cool is that.

  5. Agree with Fraser. I did my first CF Football WOD last week and it’s a great combination of strength and metcon. Did some heavy push jerk and then a great (read: awful) rowing workout with a partner. I was slightly disappointed that Shane was not wearing a striped jersey or a whistle, though, so I may still ask for my money back.

  6. Jasmine

    The Football WOD is great. I’ve taken it twice. Both times we did some strength work in the first half (week 1 was power cleans and week 2 was deadlifts). Then we did a metcon workout in the second half. The metcon workouts were short but I was definitely breathing out my ears. The Football WOD is a nice way to break up a week of regular CrossFit WODs. If you haven’t tried it, you should 🙂