Suffer on Saturday!


Join us for our Free Crossfit Class at 9:00 A.M. every Saturday! Followed by our (members only) Rx'd Class at 10:00 A.M.

10AM Workout will be:
3 rounds of:
30 Wall Ball
30 Hang Squat Snatch

Jan 15




5-5-5
Weighted Pull-up

5-5-5
Press

Jan 14


Skill Work:
Handstands

For Time:
500m Row
then,
Tabata
Sit up
Superman

Rx'd



Saturday's Rx'd WOD
3 Rounds of:
30 Wall Balls 10'
30 Hang Squat Snatch (75/45)

Sue, of Auckland, New Zealand at 64 years young!
















Growing up she played track and field and also competed
as a net baller (Aussie version of basketball). She was just
one of the many special folks we encounter on the road.
A great lady and an awesome testament that your never
too old to try something new.

It is a small world after all!!




CrossFit Aisa in Okinawa, Japan and CrossFit Auckland
in Auckland, New Zealand played host to the first gymnastic
certifications of 2010.  It was a  great way to kick off the
new year and both boxes were extremely gracious - how
grand it is to see the community grow so well internationally. 

Jan 13


Skill Work:
Power Snatch

5 Rounds of:
3 Power Snatch @ 75% of 1RM
6 Ball Slams
9 Push ups

The A.M.ers!







Jan 12


\


Alfredo 515lb Deadlift during his "CFT"
21-15-9
KB Swing
Box Jump
Pull up
Burpee

Jan 11


"CrossFit Total"

Do a 1 rep max of each lift.
Back Squat
Press
Deadlift

Your "CFT" is all three lifts added together in lbs.