The lonely six pack

10 Knees to Elbows
10 Thrusters 50lb
10 Ab Rollers
10 Burpees

* 5

Then 1 min bicycle situps as a cash out although Inger made these look way too easy.

Inger was the only sole brave enough to show for Aaron's First official workout
her time of 17:24 was very impressive. It was great to have her challenge herself with the 50 Lb thrusters as well

Today was a great turnout!! I brought my redneck rings and ring dips were attempted by all. Bill's were awesome and everyone else put forth a valiant effort!!

3 Rounds

400 m Run
21 Swings
15 K2E
9 Ring Dips

Saturday morning class 7/25/09

The workout today looked easy enough on paper, but once everyone got into it, it turned into a real beast of a workout. Thanks to everyone who came.

5 rounds
15 Snatch
15 Wall Ball
15 Kettle bell Swings

Wednesday Morning 6:30am Class

Today we did a deadlift progressions workout and then worked on handstands after the class.

For the deadlifts, start at a moderate weight for your strength level, add 5 pounds to each rep until you can not complete the lift anymore. Recomended starting weights are 95, 135, 185, 225 and 275. After you complete the deadlifts work on hand stand holds or hand stand push ups.

*******NOTE******* I am going to be out of town starting monday so there WILL NOT BE WEDNESDAY MORNING CLASSES ON JULY 29TH AND AUGUST 5TH. Wednesday morning classes will start up again on August 12th. Everyone is welcome to come and your first class with me is FREE.

Chris

The lazy days of summer have had me in their grasp!!
I am trying to overcome them!!! Please be patient!

As you know the tuesday and thursday classes were
cancelled for July and will restart in August with
Aaron!!!

Today we did the affliate cup stadium workout, with an
impressive showing!! It was great to have Bill working
out with us today!!!

Fun fact: Casey says that his mountain biking has improved
greatly with crossfit!!! Love to hear the benefits of crossfit
in everyones other passions!

8:15AM Saturday Class

Sorry everyone it has been a while since a new post on here. On Saturday we went outside to the sand pit, the workout consisted of 6 one arm snatches on each arm, broad jump to the other side of the pit then 10 push ups, then lunge back. AMRAP for 25 minutes.