Saturday, January 31, 2009

Super FUN

Once again, thanks to those who participated in the Saturday WOD. I encourage everyone to bring family and friends to those workouts. REMEMBER, CrossFit is scalable to ALL fitness levels.

Friday, January 30, 2009


3 Rounds, for time:
100m Farmers Carry
200m Run
400m Row
800m Hill Climb

Post time to comments.

Thursday, January 29, 2009

The Pursuit

"1/2 Murph"

For time:
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

Post time to comments.

Wednesday, January 28, 2009

Hot Topic

For Time:
Overhead Squat
Parallette Push Ups
Push Press

Post time to comments.

Tuesday, January 27, 2009



Clean & Jerk, 30 Reps

Post time to comments.

Monday, January 26, 2009


3 rounds, for time:
800m Run
10 Pull Ups
10 Man Makers

Post times to comments.

Friday, January 23, 2009


5 x 400m Run (Maximum Effort)

Rest 3 minutes between each run.

Post individual times to comments.

Thursday, January 22, 2009

Grimace or Smile?

5 rounds, for time:
Overhead Walking Lunge, 50 feet
21 Burpees

Post time to comments.

Wednesday, January 21, 2009




“Colleen and Jerk”

With a partner, complete as many rounds as possible in 7 minutes of 1 Squat Clean and 3 Push-Jerks. While one partner is completing the work, the second partner silently records every PERFECT round of Clean and Jerks. Switch partners and repeat. Your score is the total number of PERFECT rounds completed.

Post load and rounds to comments.

Tuesday, January 20, 2009


As many rounds in 20 minutes:
400m Run
10 Power Clean
20 Wall Ball Shots

Post rounds to comments.

Monday, January 19, 2009

Dog Eat Dog

"The Chief"

Max rounds in 3 minutes of:
3 Power Clean
6 Push Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Saturday, January 17, 2009


We had a great workout this morning! Thank you to those of you that joined. Please keep encouraging friends and family to join us for Saturday workouts. See "Fran" times in comments.

Friday, January 16, 2009

Fun & Games

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Thursday, January 15, 2009


For time:
20 Turkish Get Ups
2 Box Jumps
18 Turkish Get Ups
4 Box Jumps
16 Turkish Get Ups
6 Box Jumps
14 Turkish Get Ups
8 Box Jumps
12 Turkish Get Ups
10 Box Jumps
10 Turkish Get Ups
12 Box Jumps
8 Turkish Get Ups
14 Box Jumps
6 Turkish Get Ups
16 Box Jumps
4 Turkish Get Ups
18 Box Jumps
2 Turkish Get Ups
20 Box Jumps

Post time to comments.

Wednesday, January 14, 2009

Repetition Matters

For time:

Squat Cleans

Post time to comments.

Tuesday, January 13, 2009


5 Rounds, for time:
200m Weighted Run
10 Handstand Push Ups
15 Wall Ball Shots

Post time to comments.

Monday, January 12, 2009

"It's Absolutely Real..."

5 Rounds, for time:
400m Run
21 Push Press
15 Back Extensions
9 Box Jumps

Post time to comments.

Saturday, January 10, 2009

Weekend Warriors

Thank you for those of you who came to the Fundamentals Class and workout this morning. Great job to everyone who participated! Please encourage friends and family to come check us out on Saturdays. We are, however, going to make a slight change in the schedule. We will begin meeting at 10:00am on Saturday mornings instead of 9:00am. This will give us more time without having to worry about getting out the way for Yoga. Everyone have a great weekend and come ready to work next week!

Friday, January 9, 2009



For time:
Pull Ups

Post time to comments.

INTERESTING FACT: According to the National Weather Service the use of "short, distinctive given names in written as well as spoken communication is quicker and less subject to error" than "more cumbersome" identification methods, so since 1953 storms have been assigned female given names.

This convenience and logic inspired [CrossFit] granting a special group of workouts women's names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.
CrossFit Journal - Issue 13, Sept. 2003

Thursday, January 8, 2009

So Fresh, So Clean...

As many rounds in 20 minutes:
95# Thruster, 5 Reps
95# Hang Power Clean, 7 Reps
95# Sumo Deadlift High Pull, 9 Reps

Post rounds to comments.

Wednesday, January 7, 2009

You've Got a 50/50 Chance

"The Filthy Fifty"

For time:
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

Post time to comments.

Tuesday, January 6, 2009

Bigger, Faster, Stronger!

Clean & Jerk



3 rounds, for time:

400m Run
30 Air Squats

Post load and time to comments.

Monday, January 5, 2009


For time:

21 Box Jumps
15 Knees to Elbows
9 Man Makers

Post time to comments.