“Garrett“ Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups Post time to comments. Enlarge image Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, [...]

“Bring a Friend”  for a Team workout! 9:30 am

Five rounds for max reps of: 2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds.

“Linda“ 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments.

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight [...]

For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45lb plate held overhead Post time to comments.

Big Congratulations to Aaron, Christy and Jen for completing their level 1 cert this weekend!  Workout of the day (WOD): Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps Post results to comments.  Here is a link to some CrossFit Kids progressions for hand [...]

Saturday reminder:  Class is at 9:30 HELEN 3 Rounds for  time of Run 400 meters 21 kettlebell swings 12 pull-ups post time to comments

1 rep-max Snatch Ten minute time limit, not including warm up. Post load to comments.  

Five rounds for time of: Row 500 meters 135 pound Power clean, 12 reps 95 pound Thruster, 15 reps Post time to comments.