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November 2011

How Not To PR aka Start Your Week Off With A Laugh

Run 200m25 DeadliftsRun 200m 20 DeadliftsRun 200m15 DeadliftsRun 200m10 DeadliftsRun 200m5 Deadlifts@ 225/155 (scale…

Aaron November 14, 2011

A Job Well Done

Rest Day Big congrats to Cori P who took 2nd place at the Good…

Justin Riley November 13, 2011

Comparative Thinking...

20 Min AMRAPProwler or Sled 100' 90/50D/B Burpee-Squat Clean-Thruster for REPSRestOne athlete pushes/pulls for…

Blake November 12, 2011

Party Time

Bench Press 5-5-5-5-5 EMOTM For 10 Min:Row 15/10 Calories ALL OUT!Rest the remainder of…

Chris Lene November 11, 2011

So What is your Desired Adaptation?

20 min of:3-3-3,4-4-4,5-5-5…Pull-UpsBurpeesBall SlamsEMOTM Perform the sequence of these 3 exercises increasing 1 Rep…

Chris Lene November 10, 2011

Stress ='s Adaptation

Overhead Squat 5-5-5-5-5 4 Rounds:10, 20, 30, 40 Suicide Yard Line Drill12 KB Swing…

Chris Lene November 9, 2011

Reminders and Rowing Oppritunity

For Time: Row 300 meters 20 Each KB Snatch 53/35 Row 300 meters15 Each…

Justin Riley November 8, 2011

Gettin' Loose.....and Less Sore

Deadlift 5-5-5-5-5 5 Rounds :30 work/:30 restBox Jump 36"/30"Toes To BarDeadlift @ 65% 1RM…

Aaron November 7, 2011

Frickin' Cherry Pickin' 9AM'ers

Rest Day This is the ENTIRE 9am class from Friday morning.  What the hell…

Justin Riley November 6, 2011

Meet Jenna J.

3 Rounds:200m Sled Pull 90/60Power Clean and Jerk 135/955 Wall Climbs 6ft Watch more…

Blake November 5, 2011

Way To Be

Weighted Pull Up 3-3-3-3-3 3 Rounds For Time:400m Run15 Thruster 95/6515 Pull Up Aaron…

Justin Riley November 4, 2011

More Famous Dave For Ya

5k Run Dave and I re-arranged a hotel gym yesterday to do some back…

Justin Riley November 3, 2011

What Has Crossfit Done For You?

Alternating Tabata:Double UndersHandstand Push Ups Ok we all know a lot about Cori, she…

Chris Lene November 2, 2011

Hottie With a PR Snatch Balance

3 Rounds For Time:800m Run15 Power Santch 135/95 Here is a great lift from…

Justin Riley November 1, 2011