12.16.09 WEDNESDAY "ARMSTRONG" 1 Mile Bike 30reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 20reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 10reps… HSPU's/ Pull... Read More
12.15.09 TUESDAY "Kiss Arse" AMRAP (As Many Rounds As Possible) in 20min of: 5 Burpee Box Jumps… 20" Box 7 CnJ… 95 pounds 9 Double Unders Post rounds... Read More
12.14.09 MONDAY "HELEN" 3 Rounds for time of: 400m Run 1.5 pood KB Swing… 21 reps Pull Ups… 12 reps Brian and Tim Deadlift for "The... Read More
12.13.09 SUNDAY REST DAY Nate and Steve after "Lumberjack 20" 12.12.09 Note: I'm thinking about moving Friday's class time to Saturday 4pm for a bit. ... Read More
12.12.09 SATURDAY "Lumberjack 20" 20 Deadlifts… 275 pounds 400m Run 20 KB Swings… 2 pood 400m Run 20 OHS (Overhead Squats)… 115 pounds 400m Run... Read More
12.11.09 FRIDAY "REST DAY" Class is moved to Satuday 4pm Its going to be a Doozy! Hint: Note: Make sure you rest plenty today... Read More
12.10.09 THURSDAY "AB-sessed" 40 K2E (knees to elbows) 40 Sit Ups Row 500m 30 K2E 30 Sit Ups Row 500m 20 K2E 20 Sit Ups... Read More
12.9.09 WEDNESDAY "CFT" CrossFit Total 3 attempts to reach max of: Shoulder Press/ Back Squat/ Deadlift 5 minute rest between efforts score= addition of all... Read More
12.8.09 TUESDAY "RANDY" 75 Snatches… 75 pounds For Time Jeff finishes "Eva" with some awards Post time and load to comments Strength: Bench... Read More
CF Explode Hoodies
CrossFit Explode Hoodies We are trying to get an idea of how many hoodies to order. Let me know if you would like one. I... Read More