Scroll to top
© 2017, Norebro theme by Colabr.io

July 2009

Print This Flyer and Put It Up Everywhere

"Elizabeth"21-15-9 of:Squat Clean 135/95Ring Dip Click Here To Download Fund Raiser Flyer Things are…

Justin Riley July 31, 2009

CrossFit Gymnastics

For Time: 15 Handstand Push Ups1 L-Pull Up13 Handstand Push Ups3 L-Pull Up11 Handstand…

Justin Riley July 30, 2009

Get Out Of The Boat And Hang On For Dear Life

5 Rounds For Time:Row 250m5 Hang Power Clean & Jerk 165/105 Once you pick…

Justin Riley July 29, 2009

DL and Run In The Sun

With a 20 Minute Time Constraint Perform 3 Sets of Each:3 Rep Max Overhead…

Justin Riley July 28, 2009

Don't Game This One, Go Hard!

3 Rounds For Time:3 Deadlifts 275/185Sprint 100m3 Deadlifts 275/185 Sprint 100m3 Deadlifts 275/185 Sprint…

Justin Riley July 27, 2009

Now There's A Great Looking Bunch

Rest Day The Saturday morning crew and the pugs post WOD.  So far the…

Justin Riley July 26, 2009

Team Double Unders

3 Rounds For Max Load:Strict Press 5 RepsPush Press 5 RepsPush Jerk 5 Reps…

Justin Riley July 25, 2009

Today We Will Find Out Who Did Their Homework

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 Reps The 6:00 PM class getting their swing on during…

Justin Riley July 24, 2009

MaD Skillz Workshops Coming Soon

"Helen"3 Rounds For Time:Run 400m21 KB Swing 53/3512 Pull Ups               MaD Skillz…

Justin Riley July 23, 2009

Mark Your Calendars For Fight Gone Bad IV

For Time:10-9-8-7-6-5-4-3-2-1 Hang Power Clean 135/951-2-3-4-5-6-7-8-9-10 Toes To Bar *Alternate between hang power cleans…

Justin Riley July 22, 2009

Homework - Read Carefully And Memorize

5 Rounds For Time:5 Thrusters 155/10510 Box Jump 36"/28"20 Double Unders Your homework assignment…

Justin Riley July 21, 2009

Pics From The 09' Games

15-10-5 For Time:Power Snatch 135/95Muscle UpBurpee

Justin Riley July 20, 2009

Training Outside of the Box

Rest Day Yesterday was great fun being outside at McKinley park and doing a…

Justin Riley July 19, 2009

McKinley Park WOD

"The McKinleyappolis 200" In Teams of 3 For Time:Run 1 Lap Around McKinley Park…

Justin Riley July 18, 2009

In House Sports Massage Now Available!

***REMINDER, Saturday morning classes will be held in McKinley park at 8:30 and 10:00…

Justin Riley July 17, 2009

Go Ahead And Curse! It May Ease The Pain

"Lynne on the Floor" 5 Rounds:Max Set Pull UpsMax Set Push Ups *Alternate between…

Justin Riley July 16, 2009