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July 2010

Beast Mode

Push Press 3-3-3-3-3 5 Rounds For Time:10 Burpee Pull Ups25 Double Unders Brooke Crushes…

Justin Riley July 15, 2010

Take A Load Off

AMRAP 15 Minutes:Run 200m10 KB Swing 70/5310 Box Jump 24"/20" John and Alan counting…

Justin Riley July 14, 2010

Blast From The Past

Deadlift 3-3-3-3-3 WOD B, 08 Games-5 Rounds For Time:5 Deadlift 275/18510 Burpees *Dropping the…

Justin Riley July 13, 2010

Ryan Finds The Fountain of Youth

10 Rounds For Time:3 Squat Clean Thruster 155/1053 Muscle Ups Ryan, post college, pre-CrossFit…

Justin Riley July 12, 2010

An Army of Weightlifting Gymnastic Sprinters

CF Endurance WOD: 10:00am Meet at the corner of Arden & McClaren, where Arden…

Justin Riley July 11, 2010

Do Not Go Towards The Light!

5 Rounds For Time:10 Hang Power Clean 135/9510 Burpees10 Chest To Bar Pull Ups…

Justin Riley July 10, 2010

I Wanna Be Like Speal

Back Squat 3-3-3-3-3 For Time:20 Back Squat 225/13540 Toes To Bar60 KB Swing 70/53…

Justin Riley July 9, 2010

Tell Your Friends You Did Christine Today

"Christine"3 Rounds For Time:Row 500m12 Deadlifts BW21 Box Jumps 20" In this classic CrossFit…

Justin Riley July 8, 2010

World Class Firebreather Sighting

For Time:-4 Rounds of    10 Pull Up    10 Ring Dips    10 Sit Ups    10…

Justin Riley July 7, 2010

"You Want A Piece Of Me?"

AMRAP 10 Minutes:5 DB Push Jerk 55/357 Box Jump 36"/28" Above, calm and collected…

Justin Riley July 6, 2010

Back To The Barbell Today

Push Press 5-5-5-5-5 "Grace"For Time:30 Clean & Jerk 135/95 The 5k crew from Saturday,…

Justin Riley July 5, 2010

Happy Independence Day!

Rest Day You have probably noticed the new flag hanging in the gym, which…

Justin Riley July 4, 2010

Planet Of The Apes

REMEMBER THERE WILL BE NO 10:00 AM CLASS TODAY!  Be here at 8:30 sharp…

Justin Riley July 3, 2010

Foot Dexterity Is The Key To The Rope Climb

5 Rounds For Time:3 Power Clean 225/1353 Rope Climbs 14ft15 Push Ups The key…

Justin Riley July 2, 2010

Grab A Goblet And Pop A Squat

Deadlift 5-5-5-5-5 25-15-10 of:BurpeesHip Extensions If you struggle with squat depth or knee position,…

Justin Riley July 1, 2010