“You’ve got what it takes to get the job done”
Cashew Cheese and Pomegranate Filled Acorn Squash
Clean Grip Dead Lift
5 Wall Balls
1 Clean (225/155)
““Success comes in cans; failure in can’ts”
Mobility WOD 38
RECIPE OF THE DAY: Summer Salad from Paris
4 rounds for time:
15 Box overs (24/20)
20 KB swings(53/36)
coaches corner: To complete a box over you must jump completely over the box without touching the top
Check it out. $250 thousand to the fittest man and women at the 2011 games. Tickets go on sale Feb 1st. Who wants to go, it was lots of fun last year.
Pretty good video, a little long but a good watch. I don’t know if I want to be around in 2880 to find out what that end part is all about.
Awesome article and not just because there is a picture of batman. Not only for guys, girls can take from this as well. Becoming superhuman in 2011
5 sets for max weight
1 set=7 cycles of:
Coaches corner: The goal of this workout is to finish all 7 rounds of the complex with the heaviest weight possible. To complete 1 set you must perform 7 rounds of the complex without resting the bar on the ground. The only touch allowed is when you come down from the push press into the power clean. Re gripping while the bar is on the ground means the set is over. Take as long of rest breaks in between sets as needed.
Awesome find by Brian B. 2 crossfitters 1 chalkbucket is still the best but this one is up there. If you have never seen Zumba look it up on youtube. Its very entertaining to watch.
New years eve gym closes at 5pm
New years day 9 and 10am classes only
Butchers lab challenge may be changed from friday night to saturday night. Stay posted
As many rounds possible in 10 min of:
100 ft walking lunges
100 ft bear crawl
Wade finds another gem. Genetically modified plants on the loose and spreading.
Please watch this video. Very inspiring stuff.
by: Shana J
30 Burpee box jumps (24/20)
This one is for all of you Biggest Loser fans.
What are your thoughts on this video?
Dont forget the bbq coming up on the Saturday the 10th. Im thinking 4pm start time and hang out as long as everyone wants too. Its going to be potluck style so bring something good. We will provide some stuff and if you have anything special you want to throw on the grill be sure to bring it along. Bring the whole gang, it should be fun.
Do you ever wonder how your stats stack up to the people who made it to the crossfit games? Check this link out.