9:30 am – Come on out and start your Saturday off right! Team WOD! As a team: Run 1 mile together Then complete 100 reps total for each exercise of the couplet: Thruster (95#/65#) Kettlebell Swing (53/35) You can do them any way that you want.  The combined total reps for each exercise must = 100.

Back Squat 3-3-3-3-3

21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon [...]

30-25-20-15-10 Burpees Box Jumps, 20″ Box Knees to Elbows  

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.  

We are going to try and inspire you to set a nutritional goal this month and put it on the board at the gym.  Here is a recipe that you should try this week.  It’s really quick and easy and even my picky eater liked it.  I got this recipe off the whole9life.com website, made [...]

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20-Push-ups 10 Pull-ups Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34, Jesse Bazarnick 26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14″ jump), Laurie Galassi 35:47. Post time [...]

Many thanks to the folks who came out to the pool party yesterday.  Thanks for making something for everyone else to try and thanks for being there. Getting Started As we start out a focus on Nutrition I think it is important to see what CrossFit has to say about nutrition.  First notice that we [...]

Come on out this Saturday Morning at 9:30am and join us for a team “Fight Gone Bad”! and then join us at 3:00pm (location on flyers) for the long awaited CrossFit Pool Party!!!

Three rounds for time of: 15 ft Rope Climb, 5 ascents 21 Ring dips 50 Squats Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments. Double Under Madness, Aug. 2010 from Ric Thompson on Vimeo.