BUY-IN: Foam Roller PVC Pipe Line Jumps (x2) Squat Line Jumps (x2) 33 Burpee Test SKILL: Rowing Technique and Power ( > 1.8PR) WOD: 20min Cindy *Every 3 Rounds you complete you must Pull 10 Strokes at your Max Watts

BUY-IN: 1:00 Jumping Jacks Scale 10 -1 of: Squats Push-ups 3 x 8 RHC Burgener Warm-up (Quick) #1 WOD: 5min AMRAP of OHSQ for total Weight Lifted 65/45 – 95/65 – 115/75 – 135/95 #2 WOD: 3 Rounds (4:00min Rest) 15 Deadlifts (225/135) 20 Burpees [youtube=http://www.youtube.com/watch?v=AL1zr22EnL4]

BUY-IN: :45 Jacks :45 Squats Scale of 8-1: Push-ups GM Touch Toes :45 Squats :45 Jacks LIFT: Max C&J WOD: 60 K2E 20 C&J (135/95) 60 V-ups 20 Burpees [youtube=http://www.youtube.com/watch?v=JiaIevct6t4]

“Personally, I didn’t consider myself an athlete in high school or my younger days.  Sure, I played softball, tennis, volleyball….but I honestly wasn’t ever very good at any of them.  I never thought of me and “athlete” being one and the same, until I heard it everyday at CrossFit Verve, and felt it in my

The Throwdown Series starts this weekend on Friday and you will have 3 days to complete the workout and post it online for the worldwide results.  If you want to join in, you must go to the website, by clicking here , and registering.  Our Affiliate is on there, Mission CrossFit SA (not just Mission

Neal just always has fun doing things that normal people find impossible. BUY-IN: 400m Run Drills WOD: 3RFT 10 Deadlifts (155/105) 10 KB Squats (24/16kg) 10 KB Snatches (24/16kg) 400m Run 10 Pull-ups 10 Toe-to-Bar 10 Ring Dips 400m Run  

BUY-IN: 1:00 High Knees Scale 10-1: Straight Leg Sit-ups Lunges (each Leg) 3 Rounds of Cindy Max Handstand Hold WOD: Trust Your Teammate 5 RFT (each) 12 SDHP (115/75) 8 Chest-to-Bar 12 Hang Power Cleans (115/75) 8 Burpees Some great pictures from today and the past weeks

With the CrossFit Open coming up and the time of the year competitions become the norm, I thought I’d throw something together that makes you feel like you’re competing a little more!  If you fall behind after the first workout (“The Decision Maker”), then you will have a real hard time catching back up. BUY-IN:

You wanna know what CrossFit really is?… [youtube=http://www.youtube.com/watch?v=tzD9BkXGJ1M] This is a great video from the Arnold Classic last year.  If you don’t know what the Arnold Classic, its a world wide expo held every year in Columbus to honor athletes in all physical activities, and for the past few years, CrossFit has been there. [youtube=http://www.youtube.com/watch?v=lpSQfokZBVo&feature=related]