Tuesday, November 30, 2010


lots of activity for such an early hour!

250m row
1000m row
500m row
250m row

Monday, November 29, 2010


The New American Christmas Carol?

Friday, November 26, 2010


Pick one and complete:

30 min AFAP fast walk
20 min AFAP run
100 squats + 100 push-ups for time

Acronym guesses?

Thursday, November 25, 2010

Be thankful

celebrate time with family and friends this weekend, and introduce them to crossfit!

400m run

20 reps
20 seconds rest
15 reps
15 seconds rest
10 reps
10 seconds rest
5 reps
60 seconds rest

Follow above pattern for the following exercises, complete pattern for one exercise then move to the next after 60 seconds of rest:

cool down:
3 total minutes of a plank hold with as few breaks as possible

Wednesday, November 24, 2010

Lady Luck

Have a great thanksgiving everyone!

"Hopper WOD"
details in class

post thoughts on workout to comments...

Have a great break everyone! Last day at the box til monday.

look for bodyweight wods posted tomorrow and friday

Tuesday, November 23, 2010

old friend

Remember this? Its coming back today! pull-ups wednesday?

20 min AMRAP:
10 push-ups
15 sit-ups
20 air squats

Monday, November 22, 2010

Window Shopping

Have you seen the snowmen at the tx/holleman location?

3 rounds of:
5 Squat clean Thrusters
200m run
20 kb swings

Friday, November 19, 2010

yeah yeah yeah

sun lookin in on the 4:30 class

Clean Deadlift

3 min rest between each set
- during rest complete 20 DU(60 singles)

Thursday, November 18, 2010

we are all stars

amy, amie, and carol starting a brutal run

"Gas Mask"
4 rounds AQAP:
500m row
400m run

Wednesday, November 17, 2010

drop it low

fearless julie, scaling the rope

Squat Clean

5 attempts to hit 1RM, meet style

Tuesday, November 16, 2010

The system is down


5 rounds for time:
200m run
10 front squats
15 sit-ups
20 box jumps

Monday, November 15, 2010

Rise and Fall

oh the humanity...

5 min AMRAP:
Renegade Man-makers

10 min rest

3 min AMRAP:

Saturday, November 13, 2010

Saturday nights alright

"Deck of Cards"

Friday, November 12, 2010


little rope climb...little goal work...

"The Chief"
max rounds in 3 min of:
3 power clean
6 push-up
9 squat

1 min rest

complete 5 cycles

Story Here

Thursday, November 11, 2010


who's next on mega rings?

Spanish Wrap Technique

3-5 ascents

Wednesday, November 10, 2010


so simple, so brutal

Clean high-pull

Hang Squat clean

3 rounds of:
10 KBS
10 Burpees

Tuesday, November 9, 2010


flashing the colors mid movement.

5 rounds of:
250m row
2 min rest

Monday, November 8, 2010

why so serious?

Were you at the game this weekend? 

3-3-3-3, 30 sec rest

GHD sit-ups
3x7, 90 sec rest

4x 15 unbroken WB
rest 60 sec between sets

Saturday, November 6, 2010


Come out for our fun, free Game-Day workout this morning at 8am at the box. See you there!

Friday, November 5, 2010


Front Squat- from rack
3-3-3-3-3, 60 sec rest

800m run, 5 burpees every 200m, for time.

Thursday, November 4, 2010


max rounds in 20 min of:
10 push-press
10 KB swings
10 box jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday, November 3, 2010

Free Spirit

5 rounds of:
2-position clean
(hang to power)
2 reps + 15 second row sprint, damper=8-10
2 mins rest

4 rounds for reps:
30 seconds Burpees
30 seconds rest

Tuesday, November 2, 2010

here comes the

Back Squat
5-5-5-5; 30 sec rest

Clean pull
5-4-3-2-2; 60 sec rest

HSPU: 5x5 H2G or 3-sec negative;120 seconds rest

Monday, November 1, 2010

Too much Candy

We hope you guys all had a great weekend, I know these ladies did!

Clean Deadlift
5-5-5-5, 90 sec rest

Split jerk
4-4-4-4, 90 sec rest

Gymnastics ladder: