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

April 2010

Grip It And HIP IT!

AMRAP 12 Minutes:Run 200m10 KB Swing 53/3510 Pull Ups The most important thing while…

Justin Riley April 30, 2010

The Pre-Game Briefing

Weighted Dips3 @ 65%3 @ 72%Max Reps @ 81% 5 Rounds:5 DB Deadlift 45's/30's5…

Justin Riley April 29, 2010

The Ranch Is Done, Sad But True

AMRAP 10 Minutes:7 Deadlift7 Hang Power Clean7 Front Squats7 Shoulder to Overhead Rx=115/75, make…

Justin Riley April 28, 2010

Reserve Your Kids a Spot In CF Kids Fit Camp!

For Time:Row 1000m50 Overhead Squat 95/6530 Handstand Push Ups    We are so excited…

Justin Riley April 27, 2010

Josh Stonier, Mega-Race Champion!

Deadlift3 @ 65%3 @ 72%Max Reps @ 81% 5 Rounds:10 Hip and Back Extension10…

Justin Riley April 26, 2010

Great Teamwork!

Rest Day What a blast yesterday!  Great efforts, cooperation and strategy on the team…

Justin Riley April 25, 2010

Trevor Win'E Memorial WOD

"Trevor" 4 Person Team WOD:300 Pull Ups400 Push Ups500 Sit Ups600 Air Squats(max 2…

Justin Riley April 24, 2010

Anyone Up For A Challenge?

Shoulder Press3 @ 65% 1RM3 @ 72% 1RMMax Reps @ 81% 1RM 5 Rounds:10…

Justin Riley April 23, 2010

Heavy Lifting Makes You Bulky... Myth Busted

3 Rounds:1000m RowRest As Needed Post total combined time to Leaderboard. CF Games images…

Justin Riley April 22, 2010

Please Support Our CrossFitting Troops!

Run 800m15 Power Snatch 135/95Run 600m10 Power Snatch 135/95Run 400m5 Power Snatch 135/95Run 200m…

Justin Riley April 21, 2010

Pull Ups Are For Everybody

Back Squat3 @ 65% 1RM3 @ 72% 1RMMax Reps @ 81% 1RM 5 Rounds:10…

Justin Riley April 20, 2010

Bionic Jeff Frost

Squat Clean & Jerk 1-1-1-1-1-1-1 4 Rounds For Time:Row 25015 GHD Sit Ups I'm…

Justin Riley April 19, 2010

NCS Slide Show

Rest Day Sit back, grab a beer and enjoy!  Click the "HQ" button for…

Justin Riley April 18, 2010

Mental Toughness

Tabata:Pull UpKB Swing 53/35Row for caloriesSumo Deadlift High Pull 95/65Double Unders No rest between…

Justin Riley April 17, 2010

You Can Never Be Too Young To Lift

Overhead Squat 3-3-3-15*Work up to 90% of your previous 3 rep max then pick…

Justin Riley April 16, 2010

Double Body Weight Dip?

Weighted Dip5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RMMax Reps Unweighted…

Justin Riley April 15, 2010