Wednesday the 21st of July, 2010

Press 3-3-3 (70%-80%-90%) 5 Burpees 10 Lateral Jumps 150 mtr run 15 minute AMRAP Wednesday afternoon Kids class is on hold for summer vacation.

Saturday the 6th of March, 2010

Moving Day WOD 1pm Pick up as much weight as you can, carry it 400 meters, drop it, run back. 60 minutes, as much weight as possible. Running and Olympic class canceled for the day

Wednesday the 10th of February, 2010

For time: "Crazy Larry" 100 burpees, 100 pull ups Of Interest: The ****ification of America GI Jane by Amundson of the CrossFit main site Flag Progressions Usain Bolt to run in US for first time since 2008 CrossFit Girls: Miami CrossFit CHALLENGE on Feb 13th at NMB!!!

Tuesday the 19th of January, 2010

Russians Gymnastic Warmup Broad Jump 1-1-1-1-1 5 rounds for time: 15 burpees 15 box jumps 24" 200 meter run 20 minute cut off Of Interest: Client or Patient? On Muscle Strains

Wednesday the 13th of January, 2010

Weighted Pull Ups 3-3-3-3-3 Use the same weight for each set, perfect form, no failures. Slow GHD Sit Up/AbWheel Roll Out 5-5-5 each Rest as needed 50 burpees for time 5 minute cutoff

Wednesday the 6th of January, 2010

Jason (JC) ChiccolaLuisOverhead Press5-5-5-5-5Use the same weight for each set, perfect form, no failures.Rest as needed21-15-9BurpeesBox jumps 24"

Saturday the 28th of November, 2009

Complete as many rounds as possible in twenty minutes of:25 BurpeesFront squat, 15 reps (bar starts from floor) 135/95Post rounds completed to comments.

Sunday the 10th of May, 2009

Rest DayorOut of Town/Home Workout50 Burpees50 Squats50 Walking Lunges50 Pushups50 SitupsNotes, tools, articles and ephemera:Burpee demo from Ross Training SiteArticle by Greg Glassman from the CrossFit Journal about rest, "What About Recovery""The Muscles and Fasciæ of the Thigh" from The Anatomy of the Human Body by Henry Gray.