BUY-IN: Jump Rope 25 Good Mornings 2 x 12 RHC WOD: “Diane” (10min) 21 – 15 – 9 Deadlifts (225/155) HSPU WOD: 7RFT (15min) 7 Wall Ball Shots (20/14) 3 Burpees 7 Pull-ups 10 Sit-ups

Don’t forget to look at our Thanksgiving Weekend schedule for classes!  It’s posted on the front door and in the office. BUY-IN: :30 Drills #1 WOD: 5min AMRAP (95/65) *With your partner, perform as many Squat-Clean Thrusters as possible in 5 min. #2 WOD: :45 on / :15 off (:60 Rest) 3 Rounds Push-ups Overhead

I wanted to say congratulations to everyone who ran the Rock N’ Roll Half or Full Marathon yesterday!  I know Jimmy, Yuliya and Julie all had amazing runs, so I hope the others did as well!  If anyone wants to really see what CrossFit and CrossFIt Endurance can do for your running, talk to Jimmy. 

BUY-IN: Fence Drills Ladders #1 WOD: (20min) 4RFT 20 Thrusters @ 45lb 12 Burpee Squat Jumps 30 Russian Twists (25/15) #2 WOD: 8min AMRAP 20 Sit-ups 20 Sky Divers 20 Back Squats @ 45lb

I know there are a lot of you, including myself, who will be running in the Rock N’ Roll Marathon this Sunday, and I thought it would be great if we all met up together.  I’m pretty sure I know who is running, but email me and remind me and we’ll set something up! BUY-IN:

We are going to start having a baseline workout that you can schedule with me that will be available on the weekends.  I want you all to take advantage of this and monitor where you are, where you have been and where you’re going in terms of fitness.  They will be short, simple movements, but

This where we have come since April 2010.  What a sight.  Two days of packed classes.  almost 90 people in 2 days.  Unbelievable. Amazing job at CrossFit Total everyone! *The Purple is from yesterday and everything in Green is from today.

Today was absolutely amazing!  Some crazy numbers were posted and people shocked even themselves!  There will be the final results up tomorrow on how some people did. CrossFit Total 1 Rep Max Shoulder Press 1 Rep Max Back Squat 1 Rep Max Deadlift WOD: 20min AMRAP 20 Wall Ball Shots (20/14) 20 Push-ups 20 Slam

Don’t forget we are doing CrossFit Total over the next two days, so make sure you get in here!  There will also be a WOD posted for both days (the same WOD both days) for you to do instead of the CFT. The Rock N’ Roll 1/2 and Full Marathon is this upcoming Sunday and

This Tuesday and Wednesday we will measuring our CrossFit Totals (CFT). It is a combined total weight of your 1 rep max (1RM) of Shoulder Press, Back Squat and Deadlift. It has been about 3 months since our last one, so those of you who were here for that, come and find out what has