Thursday November 10, 2011

Sorry TRIBE!!! I was wrong about todays WOD for those who asked yesterday!! WORK!!! Warm Up: 30 Muscle Ups (ten minute time limit) WOD: Run 1 mile Death by SDHP (75, 55) Run 1 mile Bonus: 100 situps -stretch-100 situps

Wednesday November 9, 2011

There will be some construction at the box today! New pull up rig going up hopefully and some work being done to the floor so it is very important to give me a heads up if you plan on attending either the 7 am or the 9 am classes, side note, if you can make it to...

Tuesday November 8, 2011

“Clean Cindy” 10 rounds: 1 Clean and Jerk (135, 95)  5 Pull-ups  10 Push-ups 15 Squats 2 Clean and Jerks 5 pullups 10 push ups 15 squats all the way up to 10 B.O.B (bonus) do 1 Back squat every 15 seconds for 10 minutes @65% of...

Monday November 7, 2011

There is no 9 am class today (call or text with questions or concerns! this is due only to the zero rsvp for 9am) “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Bonus: 1 rep max Bench Press, Clean and Box...

Sunday November 6, 2011

Battle of the boxes Wod’s Registration Opens:  8:00a Briefing: 9:00a WOD 1: 9:30a Final WOD: 5:00p  Only 12 teams will compete in WOD 5.      Top 5 Teams will compete in the 6th & final WOD!! WOD movements are as follows: WOD 1: -Rounds for Time- Partner...