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

Bright

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

getchasome

Open Gym / Skill Day

Do Work.

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

Good Life

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

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

Rep

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!

Deadlift:
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

5k

http://www.mapmyrun.com/routes/view/28481622/?open_ive_done=1

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!

"Barbara"
5 rounds, time each round:

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

Rest precisely three minutes between each round.

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

Grizzly

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

I dip, you dip, we dip

4 rounds:
12 GHD hip ext
30 sec handstand

For time:
24-18-12-6
ring dips
sit-ups

Be Mine

Back squat
3-3-3-3-3-3
rest 30-90 sec

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

500m row time trial.

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

Making moves

Open Gym/ Skill Day
or Tabata This

Come do work!

onward-upward

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
10 HSPU

Drive

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.

Another time

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

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

double trouble

Open Gym

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

double vision

AQAP:
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

o-two

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