start it up

Scott and the gang competed in the 5k and kids mile saturday.
Thanks to everyone who came out!

"Cindy"
20 min AMRAP:
5 pull-ups
10 push-ups
15 squats

in it to win it

Race is tomorrow, Sign up today, save $5!

20 min AMRAP:
4 HSPU
8 KBS
12 Pull-ups

Fresh Choice

Victor and Sarah just finished on-ramp and are jumping into classes.
Be sure to welcome them to the community, we're excited to have y'all.

Open Gym Day

refine your skills
do a custom workout
make up a missed WOD
work on goals
roll out and stretch
today is yours

Pay your Dues

4 rounds for time:
400m run
50 air squats

Bacon and Eggs

5 rounds:
Powerclean x1
Front Squat x2
Hang power clean x1
Row- 15 sec sprint

2-3min rest

post highest weight and fastest row split

Joker

Gary is gearing up for the in-house competition, are you?

9-7-5-3
Deadlifts
18-14-10-6
Burpees

We are Family

Join us at 9am for a free workout at TWC/CSCF this morning. Workout is open to everyone and scalable to all levels so bring your buds.

press on

Amanda and Lindsay won't let a little rain ruin their workout.

Sign-up for the In-house competition today! It going to be a lot of fun! Visit the In-house comp page above.


Complete AQAP:

20 Squat Cleans
40 box jumps
60 wall-balls

reach for the sky

Open Gym

today is a day for you improve your skills, recover from the week's WODs, make up a workout you missed during the week, or try a workout you've been wanting to do. Today is your day at the box, so make the most of it. see you there

Pull/Push/Scram

Did you put your time in on the bench?

Deadlift: work to heavy 3

Push-press: work to heavy 5

1 mile run

Like Me

Not only was it "Club CrossFit" on friday morning but apparently it was twin day too.
Here are another pair of twins, Larry and Kevin, you guys look great!
If you don't come on friday morning or afternoon you are missing out on some fun times.

3 rounds of:

500m Row
2 rounds of cindy
3 minutes rest

Horizon

Marcus and Marcos dressed up like twins for their workout.

Back Squat-
3-3-3-3-3

5 rounds:
20 KB snatch
25 double unders


The In-House Competition page has been updated! Check it out!

help me help you

The most important part of any workout- rolling out and conversation afterward.

Team Workout
Decide the other's fate!

Sweat Angels

when was the last time you made a good sweat angel?

complete 5 rounds:
10 ghd  hip extensions
5 bench press

10 min AMRAP:
4 burpees
8 pull-ups
16 squats

throwback

3 rounds:
400 m sprint
1 minute rest
200 m sprint
2 min rest

the next

20 min AMRAP:

10 db thrusters
5 Power cleans
20 double unders

Mr. Freeze

split jerk 2-2-2-2-2

3 rounds:
9 deadlifts
7 HPC
5 push-press

black eye

John Robinson doing some work!

“jackie”
1000m Row
50 thrusters
30 pull-ups

we can work it out

Partner "Kelly"

5 rounds AQAP:
400m run
30 Box Jumps
30 Wall-Balls

dragon slayer

Back Squat
5-5-5-5-5, 60 sec rest

7 rounds:
15 power clean
7 burpee

Dark Horse

“Jack”
20 min AMRAP:
10 push-press
10 kb swings
10 box jumps

Compare to: Nov 4, 2010

Stay Fly

We want to wish Cody good luck as he heads to colorado to begin his next journey with the Army.
Stay Safe and don't forget about us!

Deadlift 5x10, 2 min rest

5 rds AQAP:
12 pull-ups
20 squats

Don't trust everything you hear, i know some of you were fooled!
click here for the story on "power bracelets"

soothe

Press 3-3-3-3-3
2 x 400m sprint
Push-Press 5-5-5-5-5
2 x 400m sprint

First of Many

Max Calorie Row- 4min, 3min, 2 min, 1 min
AMRAP Burpees- 120sec, 90sec, 60sec, 30sec


Any New Years Resolutions out there? Post to comments...