Monday, January 31, 2011
Sunday, January 30, 2011
WOD 3 Rounds for Time 3 Clean & Jerk 185/125 6 Broadjumps 6'/4'
There goes my hero! Get this girl in CrossFit Kids Wednesday and Friday at 4:45. She definately had the never give up attitude.
This should be short, so we'll have a fun and furious cash-out.
Thursday, January 27, 2011
Wednesday, January 26, 2011
WOD 3 Rounds for Time 5 Rope Climbs 21 Ring Dips 50 Squats Did you guys notice the clock can also do an isometric hold? Saturday Vanessa will attend the Kelly Starrett Mobility Certification to extend her already considerable knowledge of stretching and mobility to better serve our athletes. James is going to the Mile High Sprints indoor rowing race, and the rest of you better have a really good excuse if you don't attend Margaret's 9am workout.
Tuesday, January 25, 2011
Monday, January 24, 2011
Sunday, January 23, 2011
Thursday, January 20, 2011
Wednesday, January 19, 2011
1 Snatch on the minute for 15 minutes
Maybe a good witch will come along and send you to the WOD with your stepsisters. Miss the cut-off and your medicine ball turns into a pumpkin.
TFCF - where the glass Converse fit everyone!
Tuesday, January 18, 2011
WOD "Lumberjack 20" 20 Dead Lifts 275/185 400 meter Run 20 KB Swings 32/24 400 meter Run 20 OHS 115/75 400 meter Run 20 Burpees 400 meter Run 20 CtB Pull Ups 400 meter Run 20 Box Jumps 400 meter Run 20 DB Squat Cleans 45/30 400 meter Run Venus circles the Sun every 224.7 days, so if Earth has a Fran time of 2:30, Venus would finish in just over 1:32. It can be lonely at 5:30 in the morning, but it's beautiful.
Monday, January 17, 2011
400 meter run before each round
KB Swing 32/24
Chest to Bar Pull-Up
135 pound thrusters aren't so bad when you can do 250 pound thrusters. Look at all those lonely bumper plates behind Patrick. They haven't seen you in a while, and they want you to be strong.
Sunday, January 16, 2011
Thursday, January 13, 2011
Wednesday, January 12, 2011
Tuesday, January 11, 2011
Sunday, January 9, 2011
Friday, January 7, 2011
Free help with your New Year's resolution: the P90X stuff is in the closet under the golf clubs. Or maybe on top of the old water heater in the garage. Even better free help every Saturday at 9:00am at TwinFreaks. Real live instruction, not video. Perhaps competition motivates you? http://www.rockymountainrowing.org/2011MHSRegistration Try a 500, 1,000, 2,000 meter or 30 minute race on the C2.
Thursday, January 6, 2011
Wednesday, January 5, 2011
Tuesday, January 4, 2011
Monday, January 3, 2011
3 Rounds for Time
5 Single Leg Deadlift
5 Hang Power Clean
5 Push Press
We've learned more about the 2011 Games qualification process
Get your socks and train. We have nothing to lose except old PRs.
We're expecting Margaret back possibly as soon as Wednesday!
We've had many inquiries about starting CrossFit. Get in here Monday, Tuesday, and Thursday at 5:30pm and get going!
Sunday, January 2, 2011
60 seconds rest between sets
"Anyone who says the bench press is not a functional movement has never been involved in a contact sport." John Welbourn
Remember, life can become a contact sport at any second.