Wednesday October 26, 2011

Warm Up: Row 500m then Burgener x2 CONGRATS once again to Cheri for crushing another 5k and taking 1st place in her age group! I am so proud of you!  Clean 3-3-3 reps 3 sets max push-ups THEN: How many rounds can you complete in 15 minutes of: Clean 95 pounds, 10 reps...

Tuesday October 25, 2011

MWOD: shoulders, lats WOD: For time:  15 Handstand push-ups 30 Pull-ups 50 situps 12 Handstand push-ups 24 Pull-ups 40 sit ups 9 Handstand Push-ups 18 Pull-ups 30 situps 6 Handstand Push-ups 12 Pull-ups 20 sit ups 3 Handstand Push-ups 6 Pull-ups 10 sit ups *sub push...

Monday October 24, 2011

NEW FOUNDATIONS CLASS: This class will start tonight and be every Monday night from 7:30-8:30.   There will also be an alternate time available on Sunday from 11:30-12:30.  The focus of the session will be to learn the movements that we use in CrossFit, specifically,...

Sunday October 23, 2011

MWOD: Wall Squats/ Squat Therapy SWOD: Turkish Getups 7-7-7   Then For time: 80 squats 40 kb swings  20 pull-ups 64 squats 32 kb swings 16 pull-ups 50 squats 24 kb swings 12 pull-ups 32 squats 16 kb swings 8 pull-ups 16 squats 6 kb swings 4...