It's Monday...

Today's Workout:


5 Rounds


10 Jump knee tucks
15 swings (53/35)
20 hand release pushups
for time.....





The 2011 Reebok CrossFit Games are over congrats to all the participants in the games it was inspiring to watch!!!!

Team Sunday...

Today's Workout:

Teams of two will complete....

400m fireman partner carry
125 partner wall balls (20/16)
125 abmat situps

for time....


enjoy!!!!

Thursday July 28th

Thrusters are back...

10min Handstand/walk Practice then...


400m Run
21 Thrusters (95/75)
400m Run
15 Thrusters
400m Run
9 Thrusters

CrossFit Games Start tomorrow am. First event has an ocean swim. Let's talk about a beach WOD!

Wednesday July 27th

Back in the Groove.

like this

Power: 
Sumo Deadlift 5-4-3-2-1
 2 minutes between sets. Weights must ascend every set.

MetCon:12min AMRAP
3 PullUps
6 PushUps
9 Box Jumps

Monday...

Today's Workout:

5 Rounds

10 Hang Power Cleans (95/65)
10 Burpees

Cash out* 50 Strict Pullups

Mike getting it done!

Enjoy!

Sunday....

Today's Workout:

(Teams of two)
400m run Medicine Ball Run per member
150 Med Ball Cleans (20/14)
150 Box Jumps
400m run Medicine Ball Run per member


This was recorded in the beginning of our gym look how everyone has changed!

Friday!

A Little Speed
Row/run 400m
40 Wall Ball Shots
40 Fireballs
30 Wall Ball Shots
30 Fireballs.

Recommended listening: Dan Carlin's HardCore History "Death Throes of the Republic" Dan's Podcast covers history from new angles. "Death Throes is approx 11 hrs long and details the collapse of the Roman Republic as it becomes a dictatorial empire. He relates the rise of a counter-culture in Rome and the socio-political ramifications: really interesting listening. Oh yeah, and its free.

"Heat not a furnace for your foe so hot that it do singe yourself".- William Shakespeare