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March 2010

Its Been Long Enough

"Fran"21-15-9 of:Thrusters 95/65Pull Ups This is a video of the original CrossFit monster Greg…

Justin Riley March 15, 2010

The 5k / 2 A Day Crew

Rest Day – Eat right, stretch and roll, and get some good rest.  1…

Justin Riley March 14, 2010

The Most Awesome People Ever

"Nancy"5 Rounds For Time:Run 400m15 Overhead Squats 95/65 A couple days ago I was…

Justin Riley March 13, 2010

Lets Go Ski With The Wounded Warriors

Weighted Pull Up 3-3-3-1-1-1 3 Rounds:500m RowRest 1:30 From Barb Winn-One of the organizations…

Justin Riley March 12, 2010

Muscle Ups Are Contagious

For Time:50 Air Squats15 Box Jumps 24"/20"35 Air Squats35 Box Jumps 24"/20"15 Air Squats50…

Justin Riley March 11, 2010

Happy 43rd Birthday Corki!

"Cori's Revenge"For Time:Run 800m10 KB Swing 70/4420 Wall Ball 20/1430 Push Ups40 Pull Ups50…

Justin Riley March 10, 2010

The Snowshoe Crew

Front Squat 3-3-3-1-1-1 5 Rounds For Time:5 Chest Slapping Push Ups5 Power Snatch5 Overhead…

Justin Riley March 9, 2010

The 209 Crew in the House

EMOTM For 15 Minutes:2 Power Clean & Jerk @ 80-90% Gabe, Vince, Marina, Nick…

Justin Riley March 8, 2010

You're Breakin' My Balls

Rest Day Since the atlas stones broke during our warmup yesterday, we had to…

Justin Riley March 7, 2010

Hold'em High

Run 1 Mile For Time, Then 2:00 Minutes Each of the Following:Stone Shouldering 116/72…

Justin Riley March 6, 2010

More Young Bucks Drinking Kool Aid

Deadlift 3-3-3-3-3 5 Rounds For Time:3 Box Jump 42"/36"8 Shoulder Press @ 50% Anthony…

Justin Riley March 5, 2010

Coach Tom in the Dessert

3 Rounds:Run 800m15 Thrusters 95/6530 Sit Ups75 Double Unders Hey guys – How's it…

Justin Riley March 4, 2010

Time To Butterfly

7 Rounds For Time:3 Power Snatch 135/956 KB Swing 70/449 Ring Dips This video…

Justin Riley March 3, 2010

Learning The Squat

Weighted Pull Ups 5-5-5-3-3-3 5 Rounds of:3 Deadlifts 50% of 1RM – No bouncing,…

Justin Riley March 2, 2010

Running Examples

AMRAP 3 Minutes:3 DB Squat Cleans 45's/30's5 Box Jump 24"/20"7 Burpees Rest 1 minute…

Justin Riley March 1, 2010