BUY-IN: :30 Drill Warm-up 3 x 12 RHC WOD: 1 Clean on the minute, each minute, for 20 minutes *Pick a baseline number and don’t drop below it.  Aim for a PR. OR: “Chelsea” – 20min On the minute, each minute, for 20 minutes perform: 5 Pull-ups 10 Push-ups 15 Air Squats CASH-OUT: 15min…

It is crazy to see how far CrossFit has come since the beginning let alone since I started CrossFit.  The competition, the amount of Affiliates, the overall community it has created, all of it has grown exponentially and it doesn’t look to stop anytime soon.  I truly feel that CrossFit will eventually take over fitness

BUY-IN: 1:00 x 2 Seal Jumps Squats/Squat Stretch Flings Gate Swings x 3 Duck Walks Pigeon Stretch SKILL: 10min of Hip Cleans WOD: (20min) 50 Pull-ups 60 Box Jumps @ 20″ 40 Pistols (20 each leg) 40 Mt. Climber Burpees 60 Double Unders 50 Dips **Here are some pictures from the last few days and

BUY-IN: 3 min Jump Rope Ladders WOD: 4RFT (25min) 25 KB Swings (32/24kg) 15 Push -ups on KB (each) 5 KB Squat-Clean (each) CASH-OUT: 50 Hollow Rocks [youtube=http://www.youtube.com/watch?v=4I09-jQXNpA] Just for you Mark. [youtube=http://www.youtube.com/watch?v=SFsHPFhtEYQ&feature=channel]

BUY-IN: 400m Run LIFT: Front Squat 3 – 3 – 3 – 3 – 3 WOD: 15min AMRAP 200m Sprint 20 Air Squats 5 Pull-ups (No Bands) 1 Clean & Jerk (195/165/135/95/65) *For total amount of C&J repetitions.  If you miss an attempt, it does not count and you must complete another entire round to

Whether you will actually tell me or not, I know you didn’t eat as well as you could have over the Holiday!  And some may have just let it all go, but in either case we’re turning it on high gear before Christmas, then in the new year we will really get it going with

WOD: 50 walking lunges to start (each leg) then: 15 Min AMRAP 100 m sprint 20 push ups 20 V ups 50 walking lunges. Start the clock after the lunges then start the lunges after the full 15min ends. Record how many rounds you do! Class tomorrow (Saturday) @ 12:00pm and 1:00pm

It has been a tough, short week leading up to Thanksgiving, but it is almost here! Just one more day. So, in honor of the fact people will be eating everything in sight as well as most likely not working out, let’s make today count. Work your tails off and enjoy the few days off

I hope your legs are sore from yesterday and if not sore, I hope they feel like cement blocks. BUY-IN: :30 Drills Seal Jumps PVC Front Squat Hold PVC Good Mornings PVC Back Jumping Squats Sampson Stretch (x2) WOD: “Angie” – (25min) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats CASH-OUT: “Red Belly” 20 Toe