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January 2010

Say Hello To My Lil' Friend

Rest Day The tennis ball has just become obsolete.  It has been replaced by…

Justin Riley January 31, 2010

CrossFit Kids Is Coming Soon!!!

For Time:Row 1000m100 Sit UpsRow 500m50 Sit UpsRow 25025 Sit Ups Anne Harty, super-athlete,…

Justin Riley January 30, 2010

Who Will Be The Biggest Jerk Today?

***I know there are more than a handful of us planning to head to…

Justin Riley January 29, 2010

Setting A Good Example

For Time:25 Ring Dips15 Deadlift 225/13520 Ring Dips 12 Deadlift 225/135 15 Ring Dips…

Justin Riley January 28, 2010

Massive Amounts Of Pull Ups

Overhead Squat 3-3-3-3-3 5 Rounds:3 Chest Slapping Push Ups3 Hang Power Clean3 Front Squat3…

Justin Riley January 27, 2010

Clean Positions

For Time:25 Pull Ups5 Burpees20 Pull Ups10 Burpees15 Pull Ups15 Burpees10 Pull Ups20 Burpees5…

Justin Riley January 26, 2010

Training Partners

Squat Clean 3-3-3-3-3 5 Rounds For Time:Bound 100ft10 Push Ups The value of a…

Justin Riley January 25, 2010

Take Good Care Of Those Athletic Machines Today

Rest Day – You better be stretching and getting on those foam rolls.  I…

Justin Riley January 24, 2010

Big Effen Jerks

For Time:Row 1000m30 Back Squats BW/.8BW30 Chest To Bar Pull Ups Big Effen Jerks…

Justin Riley January 23, 2010

Happy 51st Joan!

Jerk 3-3-3-1-1-1 Every minute on the minute for 8 minutes:2 Deadlifts @ 51%8 Each…

Justin Riley January 22, 2010

Crazy CF'ers

For Time:10-9-8-7-6-5-4-3-2-1KB Swing 80/531-2-3-4-5-6-7-8-9-10GHD Situp Do 10 KBS and 1 GHD, then 9 KBS…

Justin Riley January 21, 2010

The Bald Bull Rages On

3 Rounds For Time:10 Hang Power Clean 155/100Run 800m Roger "The Bald Bull" Salameh…

Justin Riley January 20, 2010

Elbows High and Outside

Front Squat 3-3-3-1-1-1 3 Rounds For Time:5 One Arm DB Thruster 45/3030 Double Under…

Justin Riley January 19, 2010

Great Work Ma, Way To Go!

AMRAP 15 Minutes:12 Hang Power Snatch 85/5312 Ring Dips At age 50, I found…

Justin Riley January 18, 2010

Heavy Thrusters All Day Like It Ain't No Thing

Deadlift 3-3-3-3-3 5 Rounds:Bound 100ft (2x length of turf)Run 100m (touch line at 50m…

Justin Riley January 16, 2010

Clowning Around At CFES

3 Rounds For Time:10 Thrusters 135/95400m Run Clowing Around At CFES from CrossFit East…

Justin Riley January 15, 2010