24-16-12-8-4
Thrusters
K2E

500-400-300-200-100
Row

Staci 18:45
Perry 23:15

5 rounds

10 Frount Squats
15 KBS
15 overhead Lunges

3-27-40

27 Thrusters
40 Lunges per leg
27 Pullups
40 Sit ups
27 SDHP
40 Wall Ball

Staci
Franki
MC
Tina
Chris
Ann Marie
Ty

Filthy 50

50 of

Box Jumps
Jumping Pullups
KBS
Lunges
K2E
Push Press
Back EXT
Wall BAll
Burpee
Double Under

Cathy 26:10
sTACI 27:29
Bridget 27:38
Anderson 28:23
Mark 32:40
Sarah 29:00
Scott S 33:45
Scott B 36:30
Ann MArie 34:55

Inverness Headlines

Crossfit Games

This past weekend 2 of our atheletes competed in the local Crossfit games. Congrats to both Chris Dillinger and Chris Dozios who finished 29th and 24th respectively to qualify to continue on to the next level of competetion on their way to the World Championships.

Kipping is becoming the norm!

Although I have not yet been a witness I have heard from some semireliable sources that Nora and then Ann Marie have both obtained kipping Pullups. While this is impressive we will not throw a celebration until this has been verified by an expert (ME) and can be considered Fact.

Successful launch of early morning Classes

We now have Crossfit workouts on Tuesday and Thursday mornings at 6:30 AM. It is highly reccomended to be a bit early and warmup prior to 6:30 as the goal will be to get you out the door by 7:00 so you can get to work.

Class Cancelation

The Tuesday and Thursday 5:30 PM Classes will be discontinued Effective in April.

NORA IS A STUD!!!!!!!!

Congrats to Nora, who got her kipping pull-up!!
Apparently Ann Marie owes Nora a bottle of wine!!

Tuesday morning

3 rounds
Single leg cycles 20 per leg
20 overhead walking lunges
10 Box jumps

2 rounds of
1 min ab rollers
1 min boat pose

Monday's workout

Today was a little easy although there were not too many complaints.

4 rounds

20 Jumping Pullups
20 Kettle bell swings
Run down and back through gym with 45 lb plate

Cindy

20 AMRAP

5 Pull up
10 Pushup
15 Squat

Staci 21rounds
Bridget 20
Mary 18
Peggy 16
Ann 11

3 rounds
3 laps
20 burpees
250 meter row
25 Wallballs

Two great groups today!

We will be putting in a 6:30 am Crossfit class on Tuesday and Thursday starting this week. You should be warmed up at 6:30 ready to go so we can get you in and out and off to work.

Next Saturday

Next Sat. will be a skill day, we will be focusing on weighted back squats as well as deadlifts. Plus my namesake workout. BE READY!!!

Sunday Gymnastics

Rope Climb
Trampoline bounce
Ring Front support
Bar Pullovers
Over unders with the beam
Dive Rolls
Zip line

We did it all!

Next time you should be there too!

"ANGIE"

100 Each For Time

Pull Up

Push Up

Sit Up

Squat

*Band Pull Ups were used across the board

M'lissa 25:30

Anne Marie 28:28

Monica 29:57

MC 36-

Friday Fun

For Time
15 HSPU
1 L Pull Up
13HSPU
3 L Pull Up
11 HSPU
5 L Pull Up
9 HSPU
7 L Pull Up
7 HSPU
9 L Pull Up
5 HSPU
11 L Pull UP
3 HSPU
13 L Pull Up
1 HSPU
15 L Pull Up

Staci 11:30
Jill 11:30
Anderson 13.:40
Bill 14:45
Joe 15:43
Nora 15:57
Carla 16:55
Hanah 17:08
MC 20:38
Ti ti (Tina) 21:17
Scott 24:28

Morning group

Our morning group is growing and getting fitter all the time.

3 laps

then
16,12,8,4
lunges
brupees
thrusters
pullups

then 3 laps

Perry 27:20
Bridget 18:50
Mary 19:20
Christina 19:25
Liz 20:50
Deb 20:48
Susie 19:20
Kendra 20:25
Melissa 19:00
Staci 18:10

Today was a day of firsts!!!! Bill Quillen picked out the workout
because his niece was in town from Boston. The flat lander was
coming off her crossfit cert and did awesome!! Nora ripped her first
callouses!! For a tough girl she was surprisingly upset. Lastly, Ann Marie
thinks that she might have vomited in her mouth!! Way to push Ann Marie!!

The Workout

9 Squat Thrusters
12 Pull-ups
15 Swings
3 laps

x4

Anderson
Bill
Ann Marie
Brad
Hannah
Lois
Nora

My apologies

It has come to my attention that I have not been upholding my duties as chief blogger for this site. Which means at least 1 person has taken time to see what we are up to.

Monday's workout

4 rounds

3 laps
25 jumping pullups
25 Wall balls
25 KBS
25 Overhead walking lunges

We had a great group of nine women this morning.

Times ranged in the 28 to 31 minute range

Our morning group is really taking off. The increases workload in this group is amazing.