Daniel Junior

25Pullups
3 laps
21 Thrusters
Row1 1000
21 Thrusters
3 laps
25 pullups

Kendra 18:38

Wallball 21,18,15,12,9,6,3
KBS 3,6,9,12,15,18,21
Box jump 21,18,15,12,9,6,3
Sit up 21,18,15,12,9,6,3

Cash out 25 Pullups

Kendra rocked it in 18:32
16 lb Wall Ball
16 lg Kettle bell
Then pullups with the skinny band

3 Power Cleans
1 RD of Cindy
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 15

Great effort today!!

Crossfit Testimonal

Casey ran a half-marathon this wkend in
1:44.
He hasn't run over 5 miles in about 4 years!!!
Way to go Casey!!

Don't forget the cash out!

AMRAP

5 Deadlift (moderatly heavy)
10 Push up
15 Wall Ball


Forgive me if I get the number of rounds incorrect.

Scott 11
Guy 10
Monica 9
Chris 9
Nora 8 2/3
Michelle 8
Jim 8
MC 7

Cashout

25 K2E

Everyone was sooo very happy at cash out time.

Great job today working Dead lift form and taking it heavier when you had the form.

It's all about the quarters

3 laps
25 Burpees
3 laps
25 Box jumps
3 laps
25 Pullups
3 laps
25 KBS
3 laps
25 Wall ball
3 laps
25 Thruster

Just Kendra again today Every one else is missing out.

Kendra 24:11

09-09-09

In honor of the day.......

9 Deadlift
9 Push-ups
9 Db Push Press
9 Sit-ups

9 x's

Great Job Everyone!!

Ten laps of torture

Using the upstairs track and Studio

teams of 3
One team member running, One doing a skill the 3rd resting
Rotating in that order.
10 rounds
run 1 lap 10 lbs in back pack
add 5 lbs each round

Rnd 1 Bear walk is skill
Rnd 2 KBS is skill
Rnd 3 Bear walk
Rnd 4 BIcycle situps
Rnd 5 Bear walk
Rnd 6 Push press
Rnd 7 Bear walk
Rnd 8 Burpees
Rnd 9 Bear walk
Rnd 10 Lunges
Final back pack weight 55 lbs

Tina, Monica No rest station
Nora, Michele, MC
Guy, Casey, Axel
Scott, Chris, Chris

Reps of push press for Cashout. Becky was cursed for her reched discovery.
Great work by everyone.

Rowing Fran

It just looked like it should be a good workout so I went ahead and stole it from the main site.

1000Row
21 Thrusters
21 Pullup
750 Row
15 Thruster
15 Pullup
500 Row
9 Thruster
9 Pullup

Kendra 18:42
Chris 19:10

Hi Everyone

There will no longer be a 6:30AM class on Wednesday mornings as there does not appear to be any interest. All of the other classes will continue as scheduled.

10s

10 burpee
10 box jumps
10 K2E
10Burpee
10 Box jumps
10 Push press
10 Burpee
10 Box jumps
10 Lunges per leg

times 2

Kendra 13:33

Kendra got all her box jumps on the 18 inch box for the first time, Great job!