Monday, February 28, 2011

Get Dirty

Grace from Daren Endsley on Vimeo.

“Filthy Fifty”
50 Box jump
50 jumping PU
50 KBS
50 lunges
50 KTE
50 push-press
50 Superman
50 Wall-ball
50 burpees
50 Double under

Friday, February 25, 2011


Haynes locking out a clean and jerk PR of 285#!
Notice the excitement on his teammate's face...

10 sets of:
5 Bench press
12 pull-ups
30 seconds max squats
rest 2 minutes

Thursday, February 24, 2011


Open Gym / Skill Day

Do Work.

Wednesday, February 23, 2011

better in the morning

will trying to wrangle the slosh pipe

For Time
40 overhead squats
40 sit-ups
40 KB swing
400m run
40 box jump
40 Knees to elbows
40 DB hang squat cleans

Tuesday, February 22, 2011

Good Life

Marcos, Bing, Amie, and George taking off on their run.

rest 5 min
5x 100m, 10sec rest interval
rest 5 min
1000m row

Monday, February 21, 2011


CSCF had a great showing this weekend in Dallas!
If you see lindsay, rebekah, amie, george, sara, marcos, bing, haynes, zach, will, or charlie congratulate them!

3-5 sets of 10 reps, rest 2 min between each set

7 min AMRAP:
5 right arm thrusters
5 left arm thrusters
5 burpees

Saturday, February 19, 2011


Friday, February 18, 2011

ba-ba-ba-ba-barbara ann

Sara competed at the fittest games in austin, and
is on a team for a competition in dallas this weekend...
the crossfit season has begun!

5 rounds, time each round:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Thursday, February 17, 2011

in your head

Amie in the middle of her last WOD at the fittest games.
Always fun to throw weight over your head after a run...

press 1-1-1

push-press 3-3-3

push-jerk 5-5-5

Wednesday, February 16, 2011


Haynes competed sunday at the fittest games in austin.
This is midway through a 195# bear complex attempt.

3 x 400m run,
rest 2-3 min

3x 200m run,
rest 60-90 sec

Tuesday, February 15, 2011

I dip, you dip, we dip

4 rounds:
12 GHD hip ext
30 sec handstand

For time:
ring dips

Monday, February 14, 2011

Be Mine

Back squat
rest 30-90 sec

5 rounds: attempt max pull-ups, rest as needed.

500m row time trial.

Friday, February 11, 2011

Ice Pick

handstands looking pretty in pink,
who says you can't be girly in crossfit?

5 rounds for fastest round:
200m Row
10 burpees

Thursday, February 10, 2011

Making moves

Open Gym/ Skill Day
or Tabata This

Come do work!

Wednesday, February 9, 2011


Amie is also competing on sunday at the fittest games in austin.
Good luck Amie!

squat clean- 15 min to find 1rm

rest 5-10 min

8 min AMRAP of:
5 Squat Cleans @ 60-70% 1RM

Tuesday, February 8, 2011


Carol will be competing at the fittest games in austin this weekend.
Watch out for her at the in-house competition too!

DeadLift-work to a heavy 10 rep

pull-up/push-up ladder:
1st min- 2 push-ups
2nd min- 2 pull-ups
3rd min- 4 push-ups
4th min- 4 pull-ups

continue until you fail one of the elements.

Monday, February 7, 2011

Another time

3 rounds of:
400m run
21 box jumps
12 hang power snatch

Friday, February 4, 2011

Snow Day

CrossFit prepares you for everything in life, even holding
another trainer over your head.

200 double unders
50 overhead lunges
100 sit-ups

Thursday, February 3, 2011

double trouble

Open Gym

either get better or get a workout in,
we'll help with both

Wednesday, February 2, 2011

double vision

300m row
40 kb swings
40 box jumps
300m row
30 kbs
30 box jumps
300m row
20 kb swings
20 box jumps
300m row
10 kbs
10 box jumps

Tuesday, February 1, 2011


Meet Paul, the model for the upcoming CSCF christmas card.
love the santa shorts Paul!

Deadlift: 5-5-5-5, 60sec rest
GHD sit-up: 10-10-10-10, 90sec rest

50 burpees for time