11.07.09 SATURDAY "THRUSTERS" 95 pounds With a constant running clock, do one Thruster on the first minute, two Thrusters the second minute, three Thrusters the... Read More
11.6.09 FRIDAY Rest Day 11.5.09 WOD "INTENSITY" (in·ten·si·ty) Extreme degree of strength, force, energy or feeling. Merriam-Webster's Dictionary Note: A lot of this going around... Read More
11.05.09 THURSDAY 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 2 pood KB Swings/ 95 pound CnJ For Time Wednesday's WOD "Tabata CFX" Post Time and load to comments Note: Great job... Read More
11.4.09 WEDNESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB... Read More
11.3.09 TUESDAY 3 Rounds for Time of: 15 Calorie Row 15 Box Jumps… 20" box 15 SDLHP… 135 pounds For Time Tim looses a lil... Read More
11.2.09 MONDAY "JOSH" 21 Overhead Squats… 95/65 pounds 42 Pull Ups 15 Overhead Squats 38 Pull Ups 9 Overhead Squats 18 Pull Ups For Time... Read More
10.31.09 SATURDAY DEAD LIFT 3…3…3…3…3…3…3…3…3 Then: "Deadlift Bonanza" 5 Rounds of 275 pound Deadlift… 5 reps Burpees… 10 reps For Time Post loads and time to... Read More
10.30.09 FRIDAY "300 P's" 10 Rounds of: 10 Pull ups 10 Push Press, 95 pounds 10 Push ups For Time Post time, load and comments... Read More
COACHES
BRIAN QUINLAN– [email protected] B.S. Exercise Science WCU 2003 CrossFit Level One certified (6.21.09) National strength and Conditioning Association C.S.C.S. Div I Collegiate Rugby WCU and... Read More