Complete as many reps as possible in 7 minutes of:
3 thrusters, 3 chest-to-bar pull-ups
6 thrusters, 6 chest-to-bar pull-ups
9 thrusters, 9 chest-to-bar pull-ups
12 thrusters, 12 chest-to-bar pull-ups
15 thrusters, 15 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

Men use 100 lb.
Women use 65 lb.

Meeting Flying Fortress CrossFit: Katie Schaefer

“I graduated from UTMB PA school last summer, and am now a Physician Assistant at UTMB hospital working in heart failure cardiology with LVAD and heart transplant patients.

I started CrossFit July 2017 in Austin with my mom. My sister and her husband had been doing CrossFit for a while at that point and they loved it, so we decided to try it out. I remember us being so nervous and intimidated to go to class, we had never lifted weights before and had no idea what to expect. We immediately fell in love, the community was incredibly welcoming and we were hooked. Now my dad does CrossFit too, my parents recently competed in their first comp and each placed 3rd in the masters division! I recently competed in my first competition in April and now am doing another in June with my sister. Needless to say, we are a crazy CrossFit family…and I absolutely love it.

There are SO many things I love about CrossFit, but my favorite has to be the community. Starting a new job in Galveston, I didn’t know many people in the area. FFCF gave me a group of friends to connect with and made my transition to island life really easy. 

My two favorite movements are kettle bell swings and hang power cleans. I struggled a lot with these movements when I first started CrossFit. My coaches and other gym members have given me a ton of advice on how to improve these movements and now I can’t get enough! 

No matter what your background, age, or fitness level, there is a place in CrossFit for you. And when you find a box with great coaching (like the coaches at FFCF!), the membership is worth every penny.”