July 04, 2009

"Badger"

Fadedflag 

Happy Independence Day!

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"It is foolish and wrong to mourn the men who died.  Rather we should thank God that such men lived."

-General George S. Patton, Jr

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Badger-th

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

July 03, 2009

5:15am Class is cancelled Friday July 3

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Randy-th.jpg

Enlarge image

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

July 02, 2009

Instructor's Choice

In consideration of the 4th of July weekend, please contact Jenn no later than 9:00 PM tonight if you are planning to attend the 5:15 or the 6:00 AM class tomorrow.

If there are less than 4 people in a class that class will be cancelled.

July 01, 2009

WOD

10,9,8,7,6,5,4,3,2,1

Lunges

Push Ups

Sit Ups

Wall Ball

Back Extensions


200M Run after even rounds

100 Jump Rope after odd rounds

June 30, 2009

"Eva"

EVA'S BACK !

Eva 

Get it?  Eva's Back ... and there it is ... her back ... Oh, come on.  That's funny!

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Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

June 29, 2009

"Crossfit Total"

Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

June 28, 2009

Rest Day

Dara Torres 

Why Milk?

Any source that encourages me to drink Chocolate Milk as a recovery drink is O.K. in my book.  Also, when you're rapidly approaching 30 16 you look to others in your age group for support.

June 27, 2009

WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

24120 

THE PASSING OF AN AMERICAN BEAUTY

FARRAH FAWCETT

1947-2009

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WELCOME TO OUR NEWEST CROSSFITTER

MARY ROSE QUINLAN

Consratulations Krista and Anthony!

Mary Rose

June 26, 2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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June 25, 2009

WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

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Break Records Legally: CrossFit will be conducting on-site steroid testing on all athletes competing at the 2009 Crossfit Games.

Post thoughts to comments.

July 2009

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