September 5, 2011

Posted 5 CommentsPosted in Uncategorized

5 rds for time: 30 pull ups 30 double unders 30 cleans (95/65) *** Class times tomorrow are: 7:30,8:30,9:30 and 12:30. Also our numbers aren’t looking so good for the Sept.11th WOD (Sat. 9/10), so GET IT TOGETHER !!! (more…)

September 2, 2011

Posted 5 CommentsPosted in Uncategorized

HAPPY BIRTHDAY JULIE !!!! Julie has come along way from when she first started and I am VERY PROUD of her… You kick ass Julie !!! For time: 37 OHS (65/45) 37 Push press (65/45) 37 Wall ball shot (20/14) 37 Box jumps (24″/20″) 37 GHD sit ups 37 Kb Swings (2pood/1.5pood) *** Starting next […]

August 31, 2011

Posted 6 CommentsPosted in Uncategorized

I meet with the guys from Lakeshore Crossfit today and we are doing a 9/11 WOD and BBQ with them on Sept.10th… We all think this will be a good event if we get mass amount of people from both boxes it will be better. So I need a head count and what foods/ drinks […]

August 29, 2011

Posted 4 CommentsPosted in Uncategorized

GREAT JOB this weekend EVERYONE !!! I am VERY proud of all that came out and I’m sorry I was unable to do it with you !! For time: 10,9,8,7,6,5,4,3,2,1 reps Hang snatch 1,2,3,4,5,6,7,8,9,10 reps Muscle ups (more…)

August 26, 2011

Posted 1 CommentPosted in Uncategorized

(1) Bench Press 10-6-3-3-3 (2) AMRAP in 12 mins: 5 Deadlift (275/135) 5 HSPU (hands on plates) 5 KB Sumo DL high pulls (70/45) *** NO CLASS Saturday, we will be doing the Disposable Hero Project 5K and will meet at the box for 8am… leaving for 8:15 !!! They still have spots left so […]

August 24, 2011

Posted 5 CommentsPosted in Uncategorized

JUST A LITTLE SOMETHING TO THINK ABOUT… If 1/2 of us had 1/2 of this little boys heart, motivation, and drive this world would be better !! So think about it when you’re “hurting” or want to “quite”, I BET it has never crossed his mind???? 30-20-10 reps for time: T2B Kb Swing (53/35) Chest […]