December 2010

New Years Eve schedule: 1pm, 2pm and 3pm. If there is anyone who wants other classes please post in comments so all can see and the schedule can be changed for the masses. Skill Development:everything kettlebells WOD3 rounds for time800m run21 Kettlebell swings21 burpees

Max EffortDeadlift 3×5 WOD“Diane” 21-15-9 reps of:225 pound DeadliftHandstand push-ups Post time to comments.

‘oatmeal pancakes’ 2 cup dry oatmeal5 whole eggs35 grams of protein powder (whatever you desire)1/2 cup applesaucecinnamon 1/2 cup frozen blueberries2 tablespoons of coconut oil Cook the oatmeal separately, meanwhile beat the eggs in a large bowl. Add all contents and mix until color is even. batter makes 8 pancakes if served in 1/2 cup

How many people can you see?? The new year is approaching. What is your New Years Resolution? I would like it if everyone came up with 5 quantifiable goals (fitness related) that you would like to complete in the year of 2011. i.e. goal #1, 10 pull ups in a row. goal #2 complete 50

Merry Christmas to everyone! Christmas Eve hours are: 9am TEAM WOD 10am TEAM WOD 11am TEAM WOD IN THE POOL.Please bring your swim suit and some sun tan lotion and your favorite beach ball! There will be NO CLASSES on Christmas. Normal Class schedule to resume on Monday the 27th.

photo compliments of CrossFit HQ affiliate pageThe deadlift is the most functional lift. You do it everyday in some form or another. CHRISTMAS HOURS: Christmas Eve 9,10 and 11am classes (11am pool WOD TBD). We will be closed Christmas Day. MAX EFFORTDeadlift 1rm WODFractured Fran!!5 rounds for time of9 thrusters 95lb/65lb9 pull ups post loads

Click on the picture to enlarge…. post thoughts to comments Skill development/Max effortPower clean WODFor time complete the following:12 power cleans 155/10530 push upsrun 800m9 power cleans 155/10525 push upsrun 400m6 power cleans 155/10520 push upsrun 200m

Max EffortIf you did not complete the Shoulder press then-Shoulder Press 1rm If you did then-2 minutes Kettlebell C&J (long cycle) WODFor time complete the following 10,9,8,7,6,5,4,3,2,1 ofSumo deadlift high pull 95/65Box jump 24/18 Post loads and times to comments….

MAX EFFORTBack Squat 1rm Shoulder Press 1rm WOD for time complete as fast as possibleRun 800m 30 kettlebell swings 2 pood/1.5 pood40 burpees Post loads and times to comments

THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD