Your Friends, In Action

Have you seen Chris L.'s new blog? Or read Vanessa's words on "when is a workout, just a workout?" ?

Take a look at our friends in their own words:

Chris' Blog: HERE
Vanessa's Page: Here

Suffer On Saturday, Free Saturday Class

Chris L., enforcing the standards
Med Ball Toss
Warrior, thank you for visiting us
Brooklyn, Texas style
Ball Slams
High Five Push-Ups
Thank you for coming out you two
Great workout guys

Free Saturday CrossFit Workout

Please join us Saturday morning at 9am for our free Saturday CrossFit class. All ages and abilities are welcomed and encouraged. Each workout is scaled to match your current fitness abilities and designed to challenge you to improve. Stay afterwards and work on your muscle-ups, lifts, or kettlebell techniques.

Rain or shine.

Friday October 9

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Jason and Chris have you all set up on http://www.beyondthewhiteboard.com/ , have you checked it out yet? Track your times, stats, and improvements all on us.

Thursday October 8



1000m Row
10 Bodyweight Deadlift
12 Kettlebell Swings
500m Row
10 BW Deadlift
12 Kettlebell Swings
500m Row
10 Bodyweight Deadlift
12 Kettlebell Swings
1000M Row

When is a workout, just a workout?

Denmark, In Photos

CrossFit Gymnastics Certification
Tucker in Denmark

Wednesday October 7

Heels
Grip
3 x 3 Front Squat
Max Handstand Push ups between sets

2 rounds of:

Thrusters at 135 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

The Command Center is slowly being restored to full function.

Party Pics

Fire, always a crowd pleaser
Wild Man
Super Trev
Running for Governor
Running for President

Tuesday October 6

100 Pull-Ups for time

Video of the Day



Submitted by Ken

Monday October 5

4:30 Crew
Allow 20min to find 1RM Snatch

21-15-9

Sumo Deadlfift High Pull
Ring Dips

Picture of the Day

Buzzard, FGB 2009