Saturday the 1st of January, 2011

No classes today. Happy New Year to all! What are your goals for 2011? Faster times? Bigger lifts? Better food? Whatever it is, let us know in the comments! January 1st-8th we are having a New Year Sale! If your friends are on the fence about CrossFit, now is the time! January will also see another Nutrition Challenge starting on the 16th! Full rules and details will be rolled out this coming week.

Friday the 31st of December, 2010

Only one class today at 11am! "Murph" Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile Partition pull ups, push ups and squats as needed. Start and finish with a mile run. If you have a 20 pound vest or body armor, wear it. PDF of named workouts, lifts, etc. to print and keep in your training log.

Thursday the 30th of December, 2010

In 5 minutes, complete as many handstand push ups as possible. Then, in 10 minutes perform as many rounds and reps as possible of: 10 Toe to Bar 10 Games standard push ups 10 Kettlebell swings, 2 pood Score is total reps.

Wednesday the 29th of December, 2010

Row 500 meters Run 400 meters 100 double unders Three efforts, resting as needed. Sub double unders with 25 burpees.

Tuesday the 28th of December, 2010

"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Monday the 27th of December 2010

Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 95 pound Overhead squat, 15 reps Challenge of the week: 500 meter run for time Skill of the week: Pacing

Sunday the 26th of December, 2010

"Running Bear" Every 2 minutes for 30 minutes: 5 Dumbbell Deadlifts 40/25 5 Dumbbell Hang Power Cleans 40/25 5 Dumbbell Thurusters 40/25 Run 100 meters Finisher: 40 yard hi/lo 90/50 sled push for time, outside

Saturday the 25th of December,2010

No Classes Today! 11am tomorrow.

Friday the 24th of December, 2010

Only one class today at 11 am "Holi-Daze" 5 teams complete: 2,500 meter row 200 walking lunges 150 box jumps 100 burpees Run 500 meters 100 burpees 150 box jumps 200 walking lunges 2,500 meter row Complete all reps of one exercise before moving on to the next. Partition reps between partners as needed. Run must be completed as a team.

Thursday the 23rd of December, 2010

"Beat Street" Run 500 meters Max 1 arm DB snatches (FTO) At 5 minutes run 400 meters Max 1 arm DB thrusters At 9 minutes run 30o meters Max 1 arm DB Swings At 12 minutes run 200 meters Max 1 arm Push Press At 14 minutes run 100 meters Max DB lateral burpees At 15 minutes your time is up. Finisher: "Breakin" 10 x 10 yard Prowler push for time (90/50)