Friday

3 rounds for time:

5 power snatch
suicide shuttle
20 sit-ups

supersize

Deadlift
5-5-5-5
+
max height box jump
3-3-3-3

then:

1k row TT

makin moves

men.

5 rounds, each for time:
10 thrusters
10 pull-ups
rest 90 seconds

add round splits together for score

rain dance?

lindsay, sara, amy, kristen, @ 11.5

2 rounds for max effort:

400m run
60 seconds rest
25 burpees
90 seconds rest
250m row
120 sec rest

All Hail

george in one of his many hats, this time...support crew

“The Chief”
3 power clean
6 push-ups
9 squats

5 sets for max rounds of 3 min work, 1 min rest

Mother of Mystery

They are so special

"The Easter Basket"

testing, testing, 1-2-3

skill day / open gym

work on getting better or try any of the crossfit games open workouts.

here comes the BOOM!

j. haynes, doin it big

complete AQAP:

500m row
30 lunges
25 push-ups
20 box jumps
400m run
30 lunges
25 push-ups
20 box jumps
400m run
30 lunges
25 push-ups
20 box jumps
500m row

the long and winding road

collin k

15 min AMRAP:

200m run
12 kb swings
20 double unders

Hero

“Hammer”

5 rounds, each for time:

5 power clean
10 front squat
5 jerk
20 pull-ups
90 sec rest

round and round

job well done.

20 min AMRAP:
15 wall-balls
10 KTE
5 deadlifts

pick me up

jesse, carlos jr, tim, craig, and anthony in event 1 at IHC

800m run for time

rest 5 minutes

work up to heaviest
(PC+ 2 FS+ SJ)
combo in 10 min

rest 5 min

800m run for time

jackpot

7 rounds for time:
7 thrusters
7 burpees

Annie

zach at sectionals last year, before he was "coach zach"

"Annie"

for time:
50-40-30-20-10
double unders
sit-ups




Heat, Comfort, and Hydration...

Ain't no sunshine

not entirely sure whats going on here...

Back squat
work to heaviest 3 rep

complete AQAP:

500m row
21-15-9
push-ups
squats
kb swings

as you were...

15 min AMRAP:
9 deadlifts
12 push-ups
15 box jumps

Sunshine

clearance going on with a lot of our old apparel and such, get
 it while you can at the box. early bird gets the worm.

14-12-10-8-6-4-2
DB SCT
Burpees

Chicks dig it

Tyler

For time:
1000m row
50 KB snatches
30 box jumps

Champs

Sara U.

10 min AMRAP:
4 Deadlifts
10 Ring dips


congrats to the national champion aggie women!

hot off the press

new CSCF shirts are here just in time for summer. Be your own ray of sunshine!
Ask your coach for one at your next workout.

complete 6 sets of:

push-press-3-5

30-60 sec rest

AQAP:
30 DU
20 sit-ups

90-120 sec rest

Southern Weather

5 rounds for time:
5 Front Squats
400m run

Please take note of the schedule change! 4, 5 & 6 pm in the afternoon and 12pm on MW&TH. See you soon!

Finally Friday

holly brackin

3 rounds for time:
400m run
15 Snatch
9 HSPU