Rest Day

Sandra doing medball cleans

Group WOD tommorow at 5pm and 7pm.

My brother Jay has a blog with The Hockey News. Here is an article he wrote about the culture in hockey.

"Tabata something else"

20 Seconds on, 10 Seconds off for 8 cycles (4 min) of:

Pullups

Pushups

Situps

Air squats

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Overhead squat

5,5,5,5,5

Rest Day

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"Diane"

21-15-9

Deadlifts 225#/135#

handstand pushups

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Today is day 3 of our "60 day Angie challenge." Make sure you arn't falling behind!

5 Rounds for time:

6 clean and thrusters 115/75#

15 burpees

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AMRAP 20 MIN:

200 meter row

5 Push Jerks 135#/95#

10 Pull ups

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Tanya looking like she just saw a ghost.

Rest Day

Team WODs are at 5pm or 7pm

"In every person, no matter who they are or where they came from, there is a warrior within"

-Kevin Bowles

Angie

for time:

100 pull-ups

100 push-ups

100 sit-ups

100 air squats

2009 CrossFit Games: Adrian Bozman

"Elizabeth"

21-15-9

Cleans 135#/95#

Ring dips

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"Fran"

21-15-9

Thrusters 95#/65#

Pull ups

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Movember

Rest Day

Sub 5 Fran on Wednesday, reconstructive knee surgery monday. Get well Evan.

"Filthy Fiftys"

For Time:

50 Box Jumps

50 Jumping Pullups

50 Kettlebell Swings

50 lunges

50 Knees- to – elbows

50 Push Press

50 Back Extentions

50 Wall Ball

50 Burpees

50 Double Unders

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Shoulder Press

1,1,1,1,1,1,1 

Group WOD at 5pm and 7pm. Again if you can't make those times come in on the hour and we will give you theindividual version.

The double under

Rest Day

4 Rounds for time:

15 Sumo deadlift highpull 95#/65#

40 Double unders

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100 Overhead squats for time 95#/65#

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Thanks to everybody who came out last night to our first intro to nutrition lecture. I hope everybody learned something new. Please post any remarks about the presentation to comments.

"Lynne"

5 Rounds

bodyweight bench press

max rep pull-ups

Rest 3-5 minutes between rounds

Rest Day

Tonight at 8pm is our nutrition lecture.

Here is an interesting article about alcohol.

3 Rounds for time

15 thrusters 95#/65#

21 Toes to bar

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Team Wod. Come on in

Team wods will start at 5pm and 7pm. If you can't make those times, dont worry, we will give you the individual version.

You are good at what you practice. A  true CrossFitter could do ALL of these.

CrossFit Total

Back squat - 1 rep

Shoulder Press – 1 rep

Deadlift  – 1 rep

Compare to 091009

Brotherly love

Rest Day

Comfortable With Uncomfortable … [wmv] [mov]

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

4 Rounds for time:

400m Run/ 500 meter row

30 push ups

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Coulter is 9. This is one of his workouts.

Wall Sit

3 max holds

Back squat

3 – 3 – 3 – 3 – 3

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Comfortable With Uncomfortable … [wmv] [mov]

Rest Day

**** The gym will NOT be open this morning as we are getting a heater installed. Thanks CFO ****

Deadlift

3 x 3 x 3 x 3 x 3

AMRAP 10 min

6 Kettlebell swings (1.5/1 Pood)

6 sit ups

Kyle P.