Thursday, March 31, 2011
Wednesday, March 30, 2011
WOD "Fran" 21-15-9 Thruster 95/65 Pull-Ups At 6:30 we'll run Sectionals WOD #2 AMRAP 15 9 Dead Lifts 155/100 12 Push-Ups 15 Box Jumps 24"/20" If it's not a scheduled work out day for you, come in to judge and scream. We put respectable numbers on WOD #1, and we want to crush WOD #2 hard enough to erase the memory of double unders.
Professor Matt Jubera, Dark Horse Brazilian Jiu-Jitsu. If you were on bottom for WOD #1, get on top for #2.
Tuesday, March 29, 2011
Monday, March 28, 2011
Saturday, March 26, 2011
Free, awesome work out open to the public at 9am.
Margaret will run the sectionals WOD at 2pm.
Paleo pot luck at Vanessa's house at 6pm.
Sunday Suicide Squad at 6pm.
Schedule change: Tuesday 5:30am is now by request only e-mail or facebook James.
ROM = range of motion. It's a pull-up, not a pull-to.
Friday, March 25, 2011
Thursday, March 24, 2011
Wednesday, March 23, 2011
Tuesday, March 22, 2011
Monday, March 21, 2011
Friday, March 18, 2011
Saturday free work out open to the public at 9am.
Sunday WOD at 6pm, and last chance for sectionals WOD #1 at 7:40.
We can talk all day about CrossFit will do for you. Today we had a client's co-worker come in because she noticed how much better our client looked in the locker room. Thank you for working hard and putting yourselves on display so that we can save all our talk.
Speaking of the great stuff you all do, Jessica W. made her goal of 7 dead hang pull-ups today, and as I write, Darla just got her first double under.
Rock solid, people.
Thursday, March 17, 2011
WOD Tabata botom-to-bottom Squats Run 1 Mile "Black and Blue and Awesome all over." The next scheduled sectionals WOD is Saturday at 2pm. We've seen great effort from all the participants, and Alex Walden has the top score with 4 rounds, 30 DU's, and 1 snatch.
Wednesday, March 16, 2011
Tuesday, March 15, 2011
10 Push Press 95/65
10 KB Swing 24/16
10 Box Jumps 24/20
Hopefully we'll know what the Games WOD is and be running it at 6:30pm.
l to r Anna, Lori, and Megan are finishing Foundations and will be joining us for the WODs soon, almost in time to make room for the five who just started Foundations. Solid.
Monday, March 14, 2011
Friday, March 11, 2011
Thursday, March 10, 2011
Tuesday, March 8, 2011
10 Weighted Pull-Ups
30 Back Extensions
You spend time around our powerlifters, you sometimes forget how awesome they are. Belatedly then, last Saturday Vanessa did a great job coaching, Darla uncorked a monster squat, and J-Heff broke most of the state records she set in her last outing.