Parker, 0n the road again
Chris teaching the pull-up
Dynamic Duo
Time to beat
Pow!
Ken C., weighted pull-upsSuffer(ed) On Saturday
Parker, 0n the road againChris teaching the pull-up Dynamic Duo Time to beat Pow! Ken C., weighted pull-ups
Suffer On Saturday, Free Saturday Class
You know the drill, please join us at 9 AM for our free Saturday CrossFit class. All are welcome. The Advanced Class, for members only, will begin at 10 AM. The weather outside couldn't be better! Friday November 13
5 x 5 "Snatch Grip" Deadlift
3 x Max Reps Handstand Push-Ups
3 x Max Handstand Holds
3 x Max Reps Handstand Push-Ups
3 x Max Handstand Holds
30 Freaking Swings, Then 30 Freaking Pull-Ups
5 Long Rounds
ChuckFit! 
1630 Crew
Joe, solo Filty Fifty. Yikes!Thursday November 12
4 rounds for time of:
50m Walking Lunges
50 Sit ups
Development: The Muscle-Up
Video: Puscifer, 'The Mission'
50m Walking Lunges
50 Sit ups
Development: The Muscle-Up
Video: Puscifer, 'The Mission'
This Just In...
The WOD for Saturday's Advanced Class will be:For Time:
30 Thrusters
30 Pull-Ups
30 Hang Power Cleans
30 Ring Dips
30 Power Snatch
Men's weight has been set at 115lbs, women's at 75lbs.
Ava
Mud Run 2009. In It.Wednesday November 11
3 x 3 Weighted Pull-Ups
5 rounds for time of the following:
7 Overhead Squats
7 Push Ups
250m Row
5 rounds for time of the following:
7 Overhead Squats
7 Push Ups
250m Row
Tuesday November 10
Chris vs. "Diane"
10 Broadjumps for distanceFollowed by
3 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Monday November 9
“Helen”
3 rounds for time of:
400m Run
21 KB Swings
12 Pull-Ups
An extremely fair, and accurate, test of fitness.
3 rounds for time of:
400m Run
21 KB Swings
12 Pull-Ups
An extremely fair, and accurate, test of fitness.
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