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November 2010

How Strong Is Your Grandma?

CFE – Meet at Arden & McClaren at 10:00 Mary Harty, mother of Pat…

Justin Riley November 14, 2010

What A Drag

In Teams of 3 complete all of the following in any order.  You may…

Justin Riley November 13, 2010

Planet Of The Apes

"Barbara"5 Rounds For Time:20 Pull Up30 Push Up40 Sit Up50 Air SquatRest 3:00 For…

Justin Riley November 12, 2010

It All Starts In YOUR Head

Front Squat De-LoadWorking Max (WM) = 90% of 1 RM5 @ 40% WM5 @…

Justin Riley November 11, 2010

Women's Weightlifting Workshop

AMRAP 20 Minutes:3 Rope AscentsRun 400m15 Shoulder To Overhead 115/75 Saturday, 11/20 (2pm-5pm)Cost: $75Class…

Justin Riley November 10, 2010

Choas and Success

Deadlift De-LoadWorking Max (WM) = 90% of 1 RM5 @ 40% WM5 @ 50%…

Justin Riley November 9, 2010

Too Much Muscle, and the Core To Extremity Violation

Alternating For Time:10-8-6-4-2 of-Thruster 135/9525-20-15-10-5 of-GHD Sit Ups Is it possible to have too…

Justin Riley November 8, 2010

The Stair Climbers

Rest Day Here is the group from the Wells Fargo building stair climb yesterday. …

Justin Riley November 7, 2010

CrossFit = Fast Running Again & Again & Again

3 Minutes-KB Farmers Walk 200m 53's/36'sMax Muscle Ups1 Minute Rest 3 Minutes-20 Box Jump…

Justin Riley November 6, 2010

Firebreathers Thursday

Shoulder PressWorking Max (WM) = 90% of 1 RM5 @ 75% WM3 @ 85%…

Justin Riley November 5, 2010

Knocking The Dust Off

5 Rounds For Time:5 Floor To Overhead 165/1155 Muscle UpsRun 200m Here is our…

Justin Riley November 4, 2010

Missing Person Report

Front SquatWorking Max (WM) = 90% of 1 RM5 @ 75% WM3 @ 85%…

Justin Riley November 3, 2010

The Mud Warrior

7 Rounds:5 Each DB Muscle Snatch 55/3510 Push Ups15 Sit Ups30 Double Unders Here's…

Justin Riley November 2, 2010

Throwing Rocks In The Pool

Deadlift Working Max (WM) = 90% of 1 RM5 @ 75% WM3 @ 85%…

Justin Riley November 1, 2010