Emails

We are looking to put together a list of all of our Cross Fitters. I started collecting Email addresses at class today. We will hopefully have a complete list by the end of the month. We will also be working on building a chart of personal bests so we can serve you better in the workouts to come.

If there is anything you would like to see in your Crossfit program please let us know.

Friday's Workout

20 Minute AMRAP

10 SDHP
10 KBS
10 Box Jumps
10 K2E
5 Manmakers

20 Back extensions to continue our prep for the Filthy 50

Only the boys in class today.

Great job!

Casey
Anderson
Guy
Pat

Tuesday Thursday is Back

We had a good crowd for our first Class back. Lisa, Chris and Mary showed up to enjoy their morning.

10 Minute AMRAP
5 Pullup
10 Push Press
15 Situp
No BREAK
10 Minute AMRAP
5 Pushup
10 Push Press
15 Squat

Cashing out w
Lunge 3 lengths of the Basketball Court

9:30 Tuesday Thursday Crossfit

Starting NOW Tuesday and Thursday Crossfit at 9:30

Today Aaron and I(Monica) met to discuss our program. We are very excited about working together to make a real crossfit program and not just a workout! Stay tuned!!

Noon Workout

AMRAP
15 min

7 Front Squats
7 Burpee Pull-ups

No Love

Well today would have been my first class back since I have been gone, but no one came. :-(. If anyone is interested in coming or you think anyone else would be interested, the class is on wednesday at 6:30am. I am open to moving the class to another day of the week except for thursday if there is interest in that. Just let me know. chris_dillinger@yahoo.com or just post on the blog.

The workout would have been
21-15-9
Burpees
Box Jumps
KB Swings

you run one lap after every excercize, so you would do a total of 9 laps.

Today we did a workout similiar to one of the games workouts!

15 Squat Cleans
30 Toes to Bar or K2E
30 Box Jumps
15 DB Thrusters
30 Pull-ups
30 Burpees
OH Lunge length of B-Ball court with
25lb or 45lb

We also practiced Double Unders!!
Great Work Monday!!

Things to Come

August 28 will be the Filthy 50 workout so start preparing for Double unders and Back extensions

We are also looking to add other classes to the schedule Not that you will get exactly what you want but please post your requests here or we may not know you have a request.

So Burpees are the Break?

20 Minute AMRAP

5 Ab rollers
7 Burpees
10 Front Squat

Cash out 2 minutes of L hangs

Casey 12
Anderson 11
Nora 10
MC 7
Erin 7

Once again a great time was had by all.

Grip strength

Nora was quite today. That is supposed to mean the workout was sufficient.

Deadlift 21,18,15,12,9,6,3 100-205 were the different weights that were used
KBS 3,6,9,12,15,18,21
Wall Ball 21,18,15,12,9,6,3
Pullup 3,6,9,12,15,18,21

Casey 20:45
Bill 26:20
Nora 26:25
Inger 27:00
Kim 33:36
MC 37:55

Great job everyone. See you Friday