January 2010

Please post in comments below if there is an interest for a Saturday morning class(s) and what time(s) you would be wiling to come Skill Development: Kettlebell Snatch, clean and jerk. WOD “Helen” Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups Post time to comments. […]

Eric, Tina, and Josh plowing thru the WOD. Please post in comments below if there is an interest for a Saturday morning class(s) and what time(s) you would be wiling to come Skill Development: gymnastics…. WODFor time:75 thrusters 75/55lb

THERE WILL BE NO 10 AM OR MORNING CLASSES WEDNESDAY 26 JAN. CLASSES WILL RESUME IN THE AFTERNOON AT 4PM. Skill Work/Max Effort Clean and Jerk WOD 5 rounds for time of:6 split jerks 135lbs9 box jumps 30″ Please post in comments below if there is an interest for a Saturday morning class(s) and what

Kyle nails a 46″ box jump. Max effort/Skill development Row 500m for time Skill: Double under METCON “Angie” For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats

Josh doing a 96lb weighted pull up. He was so close! Skill Development/Max Effort:Turkish Get Up1, 1, 1, METCON 3 Rounds for time of Run 400m 9 power cleans 135/95lbs15 box jumps

D,Vlad performing flawless split jerks WODMax effort/Skill Development Weighted Pull ups: 1, 1, 1, If you cannot do a pull up then work skill development. METCON 10,9,8,7,6…..1 40lb dumbbell thruster1,2,3,4,….10 burpee

THERE WILL BE NO CLASSES TODAY. I will be at some mandatory corporate training all day Monday and half the day Tuesday. Classes to resume starting Tuesday at 1300 (1pm).

Open House all Day. First CrossFit class at 10am. Last class at 6pm. We will have membership specials and local vendors offering services for our open house starting at 11am.