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October 2009

Its More Than A Hop Skip And A Jump

Split Jerk 3-3-2-2-1-1-1 "Filthy Sixties"As Many Reps As Possible In 60 Seconds Each Of…

Justin Riley October 31, 2009

Stick Out Your Tounge For Style Points

3 Rounds of:15 Back Loaded Thrusters 135/95 (no racks as usual)25 Pull Up Brooke…

Justin Riley October 30, 2009

Nabeta's Halloween Party!!!

10-9-8-7-6-5-4-3-2-1 of:KB Swing 70/44Toes To BarHand Stand Push Ups HALLOWEEN PARTY @ THE NABETA's…

Justin Riley October 29, 2009

Thinking About Output

For Time:Row 1000m    Then 3 Rounds of:    21 Ring Dips    15 Power Clean 135/95Row…

Justin Riley October 28, 2009

Rob C. In The Hole

Back Squat 5-5-5-5-5 Reps Rob Cloninger has one of the best looking back squats…

Justin Riley October 27, 2009

Getting The Lead Out

5 Rounds For Time:5 Shoulder to Overhead Any Way 185/1157 Each One Arm KB…

Justin Riley October 26, 2009

Use Your Recovery Day Wisely

Rest Day The CrossFit hero WOD's are some of the most challenging workouts ever…

Justin Riley October 25, 2009

CFES Panoramic

"Jason" For Time:100 Air Squats5 Muscle Ups75 Air Squats10 Muscle Ups50 Air Squats15 Muscle…

Justin Riley October 24, 2009

Unstoppable

21-18-15-12-9-6-3 of:Hang Power Snatch 75/45GHD Sit UpHip Extension *Sub Un-Anchored Ab Mat Sit Ups…

Justin Riley October 23, 2009

We Don't Need A Scale

20 Minute AMRAP:10 Each Arm, One Arm DB Hang Power Snatch 40/2515 Ring Row…

Justin Riley October 22, 2009

Here's A Lift We Haven't Spent Enough Time On

Shoulder Press 5-5-5-5-5 One mile run for time in 100m up and backs. Last…

Justin Riley October 21, 2009

Let The Bodies Hit The Floor

5 Rounds For Time:5 Squat Clean 185/10510 Chest Slapping Push Ups Work out till…

Justin Riley October 20, 2009

A Different Expression Of Extreem Fitness

Deadlift 5-5-5-5-5 3 Rounds:21 KB Swing 53/3550 Double Unders OUT OF TIME from Андрей…

Justin Riley October 19, 2009

Congrats Chris M. On The Opening Of A Fine CrossFit Establishment

Rest Day Chris Michelmore, son of CFES member John Michelmore has been coaching swimming…

Justin Riley October 18, 2009

Who's Been Working On Their Muscle Ups?

"Ryan"5 Rounds For Time:7 Muscle Ups21 Burpees The 8:00 AM class finishes up "Jackie"…

Justin Riley October 17, 2009

Good House Keeping

Hang Power Clean 1-1-1-1-1 "Jackie"For Time:Row 1000m50 Thrusters 45/3330 Pull Ups Please Click Images…

Justin Riley October 16, 2009