Tuesday the 27th of July, 2010

Back Squat 5-3-1 (75%-85%-95) For time: 135lb Front Squat 10 reps 50 Double unders 5 rounds Buddy Lee double under fix http://media.crossfit.com/cf-video/CrossFit_BuddyLeeFixJolieDU1.wmv Dont have jump rope yet? We have speed ropes in stock.

Tuesday the 29th of June, 2010

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood

Thursday the 24th of June, 2010

Row 500 Run 500 50 double unders Row 400 Run 400 40 double unders Row 300 Run 300 30 double unders Row 200 Run 200 20 double unders R0w 100 Run 100 10 double unders Please take time to sign up for classes. Its quick, easy, helps us to serve you better and it reserves your spot in the class.

Wednesday the 26th of May, 2010

12 minutes, as many rounds as possible of: Weighted Pull Up 25/15, 3 reps Handstand Push Up, 5 reps 32/28" box jump, 7 reps For weighted pull up, use a dumbbell. Standard for HSPU is two 35# plates with AbMat in the middle. Hand stays on inner circle of plate. For 32/28" box jump, add 2/1 45# plates to a 24"box. Rest as needed 200 double unders for time or 8 minutes for maximum double unders

Friday the 14th of May, 2010

"Two times" 12-9-6 Thruster (115/75) Burpees Then immediately 3 rounds of: 50 double unders 15 pullups

Friday the 12th of February, 2010

Three rounds for time: 50 double unders, 50 anchored AbMat sit ups Rest as needed Max Overhead Squats 95/65 Of interest: There was a question this morning at the 7am class about who can post on the blog. We want EVERYBODY to post here. You don't have to log in to post. Just enter a name and e-mail address. Post whatever you like. Workout results, thoughts, recipes, jokes, refrences. Don't be shy. Jumpropes will be in next week for those that have been inquiring. Childhood Obesi...

Tuesday the 29th of September, 2009

Over Head Press5-5-5Push Press3-3-3Rest as needed, then take it outside for:50 DU's200 mtr run3 rounds for time If you do not have double unders, you will spend this time practicing them and getting instruction on how to better your dubs.Notes, tools, articles and ephemera: Press-Basic Positions, Mark Rippetoe...[wmv][mov] (CrossFit Main site) Press-Hand Positions, Mark Rippetoe...[wmv][mov] (CrossFit Main site) Press Instruction, Part I, Mark Rippetoe...[wmv][mov] (CrossFit Main si...

Saturday the 29th of August, 2009

Starting this week, we are adding an 11am class M-F. Three rounds, individually timed:500 meter row400 meter run100 double undersRest as needed between efforts.Substitute for double unders is mountain climbers.Skill work: GHD Sit Ups

Wednesday the 19th of August, 2009

Benchmark Wednesdays presents:"Annie"50-40-30-20 and 10 rep rounds of:Double-undersSit-upsPost time to comments. This WOD first appeared on the CrossFit main site on Wednesday the 7th of September, 2005. It is considered one of the new girls workouts.Notes, tools, articles and ephemera:Annie (Speal)...[wmv][mov] (from CrossFit main site)Dan's home! Welcome back sir!Double-Unders, Buddy Lee...[wmv][mov] (from CrossFit main site)Check this CrossFit Brand X Forum for scaling ideas.Weight Lifting M...

Thursday the 25th of June, 2009

Five rounds for time of:75 pound Thrusters, 21 reps21 Double-undersPost time to comments.Notes, tools, articles and ephemera:Can you get fit in six minutes a week?Virtuosity by Greg Glassman from the CrossFit main site.