December 2, 2011

Posted 5 CommentsPosted in Uncategorized

Overhead Squats 5-5-3-3-3-3 I wanted to aplogize to the 7:30 am crew !!! Also GOOD LUCK to Joseph (#186), who will be doing The Spartan Race this weekend !! He is doing it “for” Pancreatic Cancer and is trying to move on the compete in the world challenge…. I KNOW you got this bro !!!! […]

November 24, 2011

Posted 1 CommentPosted in Uncategorized

HAPPY THANKSGIVING !! No classes Thursday or Friday back to normal class on Saturday. Immediately following Saturday’s class (~10:30) Bryan will give a class on Pose running, he attended the Crossfit running cert and has offered to help us out. Every member is invited !!! (more…)

November 23, 2011

Posted 9 CommentsPosted in Uncategorized

HAPPY BIRTHDAY Danielle !!! I know I missed Milton and Margo’s birthday last week, so I’m sorry !!! for time: run 400m w/ sandbag 28 Kb swings (70/53) 28 burpees run 400m w/ sandbag 28 Kb sumo deadlift high pulls (70/53) 28 Hang cleans (95/65) run 400m w/ sandbag *** READ THIS !!! http://beastmodaldomains.com/2011/09/21/working-around-injuries-focus-on-what-you-can-do/#more-514 (more…)

November 22, 2011

Posted 9 CommentsPosted in Uncategorized

5 rds for time: 5 muscle ups 10 OHS (95/65) 15 KTE *** Our own Joseph will be doing The Spartan Race on Dec. 3 and he is racing for cancer….. We plan on supporting him, so check the board this week for the flyer, THANK YOU !!! (more…)

November 18, 2011

Posted 4 CommentsPosted in Uncategorized

Crossfit Total 1 RM Deadlift 1 RM Press 1 RM Back squat *** This is the last WOD of the challenge. We will also have our 1st seminar after the Saturday WOD *** The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three […]