CrossFit Tyson's Corner

Friday WOD

2012-01-27T10:57:00.002-05:00

4 rounds for time:
-10 thrusters (135/95)
-10 hang power cleans (135/95)
-20 ball slams
-20 pullups

Thursday WOD

2012-01-26T10:55:00.001-05:00

Back Squats

Bench Press

Followed by

10 min KB Hold AMRAP

Hoodies and Beanies

2012-01-25T18:20:00.001-05:00

Hoodies and Beanies are in

Hoodies-$20
Beanies-$15

Please make sure you pick yours up if you ordered one!

Wednesday WOD

2012-01-25T10:11:00.001-05:00

For Time:

50 Box jumps

5 Rope climb ascents

50 push ups

50 sit ups

50 DB hang cleans

800m run

50 back extensions

Paleo Challenge

2012-01-24T15:19:00.002-05:00

Paleo Challenge will begin February 6th for 4 weeks

Please email Kari at crossfittysonscorner@gmail.com if you are planning to participate

Teams of 4 people will be randomly assigned based on who signs up

Challenge Meeting to go over rules and prizes Sunday February 5th at 10am at the gym

2012-01-24T08:25:00.001-05:00

5 Rounds

KB Ladders (1-2-3-4-5)

10 Squats

20 KB Grinders

Chin Up Ladders (1-2-3-4-5)

Monday WOD

2012-01-23T08:30:00.001-05:00

5 Rounds

5 Pull ups

10 Burpee wall balls

15 KB swings (53/35)

500m row/ 400m run

WOD Saturday, January 21, 2012

2012-01-20T19:41:00.006-05:00

Savannah Michelle Nacy

Tabata
Traveling kettlebell swings
Jumping pull-ups
Squats
Push-ups
Kb Russian twists
Swimmers

Friday WOD

2012-01-20T16:19:00.000-05:00

Partner WOD (1 guy/1 girl)

WOD A
1. row 500m
2. 12 dead hang pullups
3. 50 KB swings (53#/35#)
4. 15 lateral burpees

WOD B (done with 45# bar)
1. lunges
2. jumping squats/squats
3. floor wipers
4. shoulder press/push press

1 round =
1. partner 1 rows while partner 2 does lunges, then switch
2. partner 1 does pullups while partner 2 does squats, then switch
continue for exercises 3 and 4

repeat for total of 2 rounds. once workout starts, each partner pair cannot put bar down until 2 rounds are complete.

Thursday WOD

2012-01-19T11:47:00.001-05:00

Muscle Snatch

Turkish Get Ups

Followed by:

Tabata Abs

Saturday Morning Running Class

2012-01-18T08:56:00.001-05:00

There will be a running class this Saturday 8-9 am. Cost is $10. First half hour is inside, then we go outside for the workout. Dress accordingly for the weather.

Wednesday WOD

2012-01-18T08:49:00.003-05:00

15 Minute Ascending Ladder

knees to elbows

squat cleans (105/65)

Reps increase each round. first round is 1 rep of kte and 1 rep squat cleans. Second round is 2 reps of kte and 2 reps of squat cleans. 3 reps on the third round and so on.

Followed by:

8x100m sprints. Sprint first leg of the short loop and active recovery jog for the rest of the loop then immediately start the next 100m sprint

Tuesday WOD

2012-01-17T08:51:00.001-05:00

M.E.

Deadlift

Bench Press

Followed by:

Snatch Balance skill work

Monday WOD

2012-01-16T09:12:00.001-05:00

As many rounds as possible in 20 minutes of:

10 sumo deadlift high pulls (95/65)

20 wall balls (20/14)

30 Double unders

Friday WOD

2012-01-13T09:58:00.000-05:00

Partner Workout

- one partner works while other partner rests
- one round is finished when each partner completes WOD 1 and then WOD 2
- perform a total of 4 rounds (each partner does each WOD 4 times)

WOD 1
10 pullups
10 deadlifts (185#/110#)
10 KB swings (53#/35#)
10 bar-facing burpees

WOD 2
10 goblet squats (53#/35#)
10 KB snatches (53#/35#)
10 KB push presses (53#/35#)
10 box jumps

Thursday WOD

2012-01-12T15:39:00.003-05:00

Tabata Abs or Nap Time?

Hang Power Cleans
Push Press

2K Row

Wednesday WOD

2012-01-11T08:33:00.002-05:00

Fran

21-15-9

thrusters (95/65)

pull ups

Skill Work

Ring Dips

V-ups

Tuesday WOD

2012-01-10T12:53:00.002-05:00

M.E.

Deadlift

Bench Press

Followed by:

AMRAP 10 min

1 lid pull

10 burpee pull ups

Monday WOD

2012-01-09T08:39:00.004-05:00

Fight Gone Bad

3 Rounds

1 minute work at each exercise then 1 minute rest between rounds

Wall Balls (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps

Push Press (75/55)

Rowing

Open Gym Today 9am - 11am

2012-01-08T09:05:00.003-05:00

WOD Saturday, January 7, 2012

2012-01-08T09:02:00.003-05:00

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Friday WOD

2012-01-06T09:06:00.000-05:00

It's Partner Friday!
Each partner does half the reps of each exercise. Break up the reps as needed. While one partner is working, the other active rests (plank or flutter kicks)

20 ring dips
40 chin ups
60 wall balls
80 KB swings
100 double unders
80 back extensions
60 box jumps
40 burpees
20 toes to bar

Thursday WOD

2012-01-05T08:45:00.001-05:00

M.E.
Back Squat
Shoulder Press

Followed by:
Ring Dip Ladder

Friday Night 6pm

2012-01-04T15:16:00.004-05:00

Wine and Cheese Social
Friday January 6, 2012
6pm upstairs at CFTC

Gentlemen~Wear your best tie~we'll put it to a vote and winner will receive one free month~

Ladies~Wear your cutest heels~we'll put it to a vote and winner will receive one free month~

Saturday Morning Running Class

2012-01-04T08:43:00.002-05:00

There will be a running class this Saturday morning 8-9 am. Cost is $10. The first half of the class is inside, then we run outside, so dress accordingly.

Wednesday WOD

2012-01-04T08:42:00.001-05:00

3 Rounds

400m run or 500m row

30 Overhead squats (75/55)

21 Pullups

2012-01-03T08:43:00.000-05:00

M.E.
Deadlift
Bench Press

Followed by:
Tabata Abs

Monday WOD

2012-01-02T08:37:00.001-05:00

AMRAP 12 minutes

12 jumping squats

12 balls slams

12 ring dips

followed by:

10x50 yard sprints

Sat WOD

2011-12-31T11:24:00.002-05:00

For Time:

21-18-15-12-9-6-3

Pullups
Burpees
Wall Balls
Short lap

Complete a short lap each round

Everyone have a safe and Happy New Year!!

Friday WOD

2011-12-30T10:26:00.001-05:00

AMRAP in 20 minutes

weighted overhead walking lunges
5 renegade rows
weighted overhead walking lunges
10 4-count mountain climbers

WOD

2011-12-29T10:17:00.000-05:00

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

WOD Wednesday, December 28, 2011

2011-12-27T19:39:00.002-05:00

5 rounds
20 Pull-ups
30 Kb Swings
40 Double-unders
4oom run

WOD

2011-12-27T16:05:00.003-05:00

KB strength training

SP
Squat
Deadlift

WOD Monday, December 26,2011

2011-12-27T16:03:00.001-05:00

3 rounds
800m run
50 step-ups (suitcase, rack, overhead)

Updated Holiday Hours

2011-12-24T13:37:00.002-05:00

Holiday Hours:

12/25-CLOSED
12/26-7am and Noon classes Only

12/27-12/31: Regular Hours

01/01: CLOSED
01/02-7am and Noon classes Only

Wishing each of you a very Happy Holidays!

WOD Saturday, December 24, 2011

2011-12-23T21:29:00.001-05:00

M.E. Lift of choice

The Sequential Fatigue Challenge

Classes Tonight

2011-12-23T11:38:00.001-05:00

4:30pm and 5:30pm classes only tonight. No 6:30pm class.

Regular Schedule tomorrow 8:30am and 9:30am

Closed Sunday

Happy Holidays!

Friday WOD

2011-12-23T09:56:00.001-05:00

For Festivus Friday, today's feats of strength are:

5 rounds for time:

5 weighted pullups
10 Turkish get-ups
15 overhead squats (95/65)
20 box jumps
30 tire chops

(airing of grievances can be conducted in lieu of warmup)

Thursday WOD

2011-12-22T08:32:00.003-05:00

M.E.
Hang Power Clean
Shoulder Press

Followed by:
5 min of plank holds

Wednesday WOD

2011-12-21T10:31:00.001-05:00

Partner Workout

1000m Row (switch every 250m)
50 thrusters (65/95)
50 bar facing burpees
50 SDHP (65/95)
50 pullups
1000 m Row (switch every 250m)

Tuesday WOD

2011-12-20T07:55:00.001-05:00

M.E.
Deadlift
Bench Press

Followed by:
KB Skill Work
KB Cleans
KB Snatches

Monday WOD

2011-12-19T08:31:00.001-05:00

5 Rounds

50 Double unders

30 kb swings (35/53)

20 ab mat sit ups

10 lateral jump overs

Open Gym Sunday

2011-12-18T05:30:00.004-05:00

No Open Gym Sunday 12-18-11

Rest Day!

Or try this at home:

25 Burpees

100 Squats

25 Burpees

50 V-ups

25 Burpees

50 Push-ups (feet elevated)

50 4 count mountain climbers

50 4 count flutter kicks

50 swimmers

Saturday WOD

2011-12-18T05:27:00.002-05:00

6 rounds

200m sprint

20 KB swings (53/35)

Every 3 minutes on 3 minutes. If you finish the round in under 3 minutes
you rest! With the amount of rest you will get, the 200m is a sprint!

Friday WOD

2011-12-16T12:13:00.001-05:00

12 Pains of Christmas

1 push jerk (95#/55#)
2 shoulder presses
3 push presses
4 knees to elbows
5 burpees
6 dead hang pullups
7 sumo deadlift high pulls
8 wall balls (20#)
9 ring dips
10 thrusters
11 v-ups
12 box jumps

starting with the push jerk, complete assigned reps for each exercise and the ones above it. e.g.:
1 push jerk
2 shoulder presses, 1 push jerk
3 push presses, 2 shoulder presses, 1 push jerk
4 KTEs, 3 push presses, 2 shoulder presses, 1 push jerk
... and so on

WOD

2011-12-15T08:17:00.002-05:00

M.E.

Shoulder Press
Hang Power Clean

Wednesday WOD

2011-12-14T09:14:00.001-05:00

Nancy

5 rounds

400m Run

15 Overhead Squats (65/95)

Tuesday WOD

2011-12-13T08:37:00.003-05:00

ME
Deadlift
Bench Press

Followed by Ab Complex

Monday WOD

2011-12-12T09:18:00.001-05:00

Barbara

5 Rounds

20 pull ups

30 push ups

40 sit ups

50 body weight squats

Rest 3 minutes between rounds

WOD

2011-12-10T08:19:00.002-05:00

Hip openers 25 rounds
5 rounds
10 lateral hurdle box jumps
Twisting dumbbell lunges
10L/10R Landmine presses

Friday WOD

2011-12-09T08:54:00.002-05:00

Running Bear

5 rounds for time:
7 reps of barbell bear complex
400m run

1 rep = power clean from floor, front squat, push press/jerk to behind the neck, back squat, push press/jerk

front squat and push press can be combined and done as a thruster

except for touch and go on the power clean, barbell cannot touch floor once you start a round (5 burpee penalty at the end of the workout for each time you put the bar down)

Rxd weight: 115#/75#

Thursday WOD

2011-12-08T16:24:00.002-05:00

4x (1-2-3-4) Pullup Ladder. Weighted if possible.

Each ladder is followed by 10 double kettlebell squats (held in rack position)

Short rest then:

4 x40 Double KB swings
150ft Farmers Walk

Saturday Morning Running Class

2011-12-07T09:33:00.003-05:00

There will be a running class this Saturday 8-9 am. Drill work is inside and running wod is outside, dress accordingly. The next session will be in January.

Wednesday WOD

2011-12-07T09:31:00.002-05:00

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Renegade Rows
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Burpees
Alternate between Renegade Rows and Burpees working up or down the ladder until completion.

Rest 5 minutes

2000m Row

Tuesday WOD

2011-12-06T11:25:00.002-05:00

Strength Training with Kettlebells

Christmas Party Saturday!

2011-12-06T11:17:00.002-05:00

Join us for our Annual Holiday Party!

When: Saturday December 10th at 6pm
What: Potluck style dinner and drinks
Extras: "Evil Santa" Gift exchange for those who want to participate
live "entertainment"

Monday WOD

2011-12-05T11:29:00.007-05:00

AMRAP in 25 mins:

2 Rope/Net Climb
20 Wall Balls
250m Run

Sunday Open Gym 12-04-11

2011-12-05T11:29:00.006-05:00

9-11am

Saturday WOD 12-03-11

2011-12-05T11:26:00.001-05:00

5 Rounds Going Down:

Movement: Rd 1 Rd 2 Rd 3 Rd 4 Rd 5

KB Swings (20kg) 60 50 40 30 20

SDLHP 30 25 20 15 10

Pull Ups 15 12 9 6 3

FRIDAY WOD

2011-12-02T09:11:00.003-05:00

warmup: 5 x 1min jump rope, 20 sec rest between rounds

WOD: Cold Michelle

6 rounds for time
run 400m
1 pass (up and back) on monkey bars
1 pass of senders
10 burpee lateral jumps (5L/5R)

tabata abs

Thursday WOD

2011-12-01T13:34:00.002-05:00

Back Squat

Bench Press

10 Min KB Hold Circuit

R arm/L arm

Suitcase hold

Rack hold

Overhead hold

Saturday Class times are Changing!

2011-11-30T13:41:00.003-05:00

Saturday Classes will now be held from:
8:30-9:30am
9:30-10:30am

(Beginning this Saturday December 3rd)

Wednesday WOD

2011-11-30T08:56:00.002-05:00

Count you Reps:

5 Minutes of rowing (calories)

4 minutes of squat cleans

3 minutes of wall walks

2 minutes of box jumps

1 minute of KB swings

Tuesday WOD

2011-11-29T11:44:00.002-05:00

M.E.

Deadlift

Muscle Snatch

Followed by

Plyometric WOD

Monday WOD

2011-11-28T08:56:00.003-05:00

7 minute AMRAPS

7 minutes AMRAP with a partner: 100m sprints

Rest 3 minutes

7 minutes AMRAP 5 push ups, 5 squats

Rest 3 minutes

7 minutes AMRAP 5 sit ups, 5 wall balls

Open Gym Sunday

2011-11-26T17:24:00.002-05:00

Open Gym Sunday 9am-11am

Saturday WOD

2011-11-26T17:22:00.002-05:00

400m Traveling Bear Complex

Deadlifts

Hang Cleans

Thrusters

20 Steps Farmer's Carry

Friday WOD--Noon Class only

2011-11-25T10:22:00.001-05:00

Kettlebell Circuit

Thanksgiving WOD Earn Your Turkey

2011-11-25T10:09:00.002-05:00

Partner WOD

KB Rack Hold/Row 250m (x3)

10,9,8,7,6,5,4,3 Wall Balls/Wall Sits

10,9,8,7,6,5,4,3 Ball Slams/TriggerPoint Plank

10,9,8,7,6,5,4,3 Steering Wheel/SDLHP

KB Rack Hold/Row 250m (x3)

Wednesday WOD 11-23-11

2011-11-25T10:07:00.001-05:00

3 Rounds

400m Run
21 OHS
20 Pull-Ups

Holiday Hours!

2011-11-22T12:53:00.001-05:00

Gym Hours for Thanksgiving Holiday:

Thursday 11/24/11: "Earn Your Turkey" WOD 9am

Friday 11/25/11: ONE class at Noon, closed otherwise

Saturday 11/26/11: 9am and 10am Class

Sunday 11/27/11: Open Gym 9am-11am

Tuesday WOD

2011-11-22T08:56:00.002-05:00

M.E. Deadlift

5 Rds of:
Max rep DB floor press
20 Supine ball toss
Max rep chin ups

Followed by:
Ab complex

Monday WOD

2011-11-21T09:56:00.003-05:00

Grace

30 Clean and Jerks for time

(135/95)

AMRAP 15 min

short loop with 30 seconds rest

Skill Session Tomorrow 9-11am

2011-11-19T20:20:00.003-05:00

Join us Sunday for a skill session
We will be reviewing the 9 fundamental movements of CrossFit
and of course doing a short WOD!
9-11am

FRIDAY WOD

2011-11-18T10:35:00.003-05:00

“The Broomstick Mile”

For time, using 45 lb bar, 35 lb bar, or pvc pipe:

25 Back Squat
25 Front Squat
25 Overhead Squat
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat clean
Run 400m
50 Hang Power Snatch
Run 400m

ab workout - medicine ball crunches

Thursday WOD

2011-11-17T08:32:00.003-05:00

M.E.
Back Squats
Push Press

Followed by:
AMRAP 8 min
8 Double Unders
8 Box Jumps
8 Burpees

Evite for Holiday party

2011-11-16T14:30:00.002-05:00

If you didn't receive the Evite for the Holiday party please send us your email address so we can add you. crossfittysonscorner@gmail.com

Everyone is invited!

Wednesday WOD

2011-11-16T08:38:00.001-05:00

21 Thrusters (95/65)

500m Row

18 Thrusters

500m Row

15 Thrusters

500m Row

Sunday November 20th

2011-11-15T20:32:00.004-05:00

Join us for a skill session on Sunday from 9am-11am

This will be a new addition to the schedule, once a month, in lieu of open gym

This Sunday we will be focusing on the 9 Fundamental Movements of CrossFit

This is a great opportunity to refine your skills or for those interested in becoming CrossFit instructors.

"Virtuosity: Doing the common, uncommonly well"

Saturday Morning Running Class

2011-11-15T19:38:00.003-05:00

There will be a running class this Saturday 8-9am. Cost is $10.

The next class will be in three weeks on December 10th.

Tuesday WOD

2011-11-15T08:44:00.002-05:00

M.E.
Deadlift
Bench Press

Followed by:
AMRAP 6 min
5 Traveling KBS Right
5 KB Squats (Rack)
5 Traveling KBS Left
5 KB Squats (Rack)

Thanksgiving Holiday Gym Hours

2011-11-14T11:17:00.002-05:00

Monday WOD

2011-11-14T09:04:00.004-05:00

For Time:

500m row
50 box jumps
50 push ups
50 sit ups
50 jumping pull ups
50 back extensions
50 ring dips
20 Turkish get up alternating arms (10L/10R)

Sunday Open Gym

2011-11-13T08:04:00.002-05:00

Open Gym
9am-12pm

Sat WOD

2011-11-13T08:02:00.002-05:00

Leroy A. Petry (USA)

Workout I
10 Pull-ups
10 Deadlifts (185 lbs/men and 95 lbs/women)
10 KB American Swings (53 lbs/men and 35 lbs/women)
10 Push-ups

Workout II
10 Bar Facing Burpees
10 KB Thrusters (53 lbs/men and 35 lbs/women)
10 KB Snatch (53 lbs/men and 35 lbs/women)
10 Box Jumps (24”/men and 20”/women

10 rounds for time; one round equals workout I and workout II completed
Partner Workout; one person rests while the other person works
Partners alternate workouts each round

2011-11-11T18:15:00.000-05:00

Friday WOD (Ray am/Jon pm)

2011-11-11T08:18:00.003-05:00

"Chelsea"

5 pull-ups
10 push-ups
15 squats

each minute on the minute for 30 minutes

Happy Veteran's Day to all our servicemen and women
We Thank You for your service

WOD

2011-11-10T08:52:00.001-05:00

M.E.
Shoulder Press
Hang Power Cleans
Timed Mile Run

Wed WOD

2011-11-09T08:32:00.002-05:00

Chop til you Drop

AMRAP 20 minutes

P1: runs the short lap

P2: 20 Tire chops (10L/10R)

10 Tire Jumps

10 Push ups

Tuesday WOD

2011-11-08T13:39:00.000-05:00

Deadlifts

Bench Press

Followed by:

21-15-9

Toes To Bar

Box Jumps

NEWS--Saturday--Kettlebells For Warriors

2011-11-08T11:08:00.004-05:00

Saturday 11-12-11 we will be participating in a Fundraiser WOD called Kettlebells for Warriors

"The Kettlebells for Warriors Workout of the Day (KFW WOD) is an effort to bring attention to the needs of our brave men and women serving in the armed services, our Wounded Warriors, and our Congressional Medal of Honor recipients. The WOD that is going to be executed on November 12th, 2011 is dedicated to SFC Leroy A. Petry, U.S. Army (see below). Individuals will be performing this WOD throughout the day around the world to honor the sacrifices that have been, and continue to be made, by our warriors."

If you make a $20 donation you will receive a t-shirt and one year subscription to the CrossFit Journal. (Donations are optional-You do not need to make a donation to participate)

Wondering what the WOD will be? You'll just have to show up to find out. See you Saturday for a good workout benefiting a great cause.

Sergeant First Class Leroy A. Petry’s Medal of Honor Citation

"For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call
of duty: Staff Sergeant Leroy A. Petry distinguished himself by acts of gallantry and
intrepidity at the risk of his life above and beyond the call of duty in action with an armed
enemy in the vicinity of Paktya Province, Afghanistan, on May 26, 2008. As a Weapons
Squad Leader with D Company, 2nd Battalion, 75th Ranger Regiment, Staff Sergeant
Petry moved to clear the courtyard of a house that potentially contained high-value
combatants. While crossing the courtyard, Staff Sergeant Petry and another Ranger
were engaged and wounded by automatic weapons fire from enemy fighters. Still under
enemy fire, and wounded in both legs, Staff Sergeant Petry led the other Ranger to
cover. He then reported the situation and engaged the enemy with a hand grenade,
providing suppression as another Ranger moved to his position. The enemy quickly
responded by maneuvering closer and throwing grenades. The first grenade explosion
knocked his two fellow Rangers to the ground and wounded both with shrapnel. A
second grenade then landed only a few feet away from them. Instantly realizing the
danger, Staff Sergeant Petry, unhesitatingly and with complete disregard for his safety,
deliberately and selflessly moved forward, picked up the grenade, and in an effort to
clear the immediate threat, threw the grenade away from his fellow Rangers. As he was
releasing the grenade it detonated, amputating his right hand at the wrist and further
injuring him with multiple shrapnel wounds. Although picking up and throwing the live
grenade grievously wounded Staff Sergeant Petry, his gallant act undeniably saved his
fellow Rangers from being severely wounded or killed. Despite the severity of his
wounds, Staff Sergeant Petry continued to maintain the presence of mind to place a
tourniquet on his right wrist before communicating the situation by radio in order to
coordinate support for himself and his fellow wounded Rangers. Staff Sergeant Petry's
extraordinary heroism and devotion to duty are in keeping with the highest traditions of
military service, and reflect great credit upon himself, 75th Ranger Regiment, and the
United States Army."

Monday WOD

2011-11-07T09:05:00.001-05:00

5 Rounds

3 minutes AMRAP with 1 minute rest

3 DB cleans

6 Push ups

9 body weight squats

Functional Fitness

2011-11-06T19:50:00.004-05:00

...so everyone goes home.

Sat WOD

2011-11-06T06:06:00.001-05:00

For time:

5 lunges + 5 Pushpress (45/35)
for 400 meters

FRIDAY WOD

2011-11-04T08:28:00.003-04:00

KORI

4 rounds for time:

400m sandbag run
overhead barbell walk (115lb/75lb)
seated sled pull (115lb/90lb)
20 ball slams

Thursday WOD

2011-11-03T08:30:00.000-04:00

Snatch Balance

Push Up Tabata

Net Climb by Numbers

Grill Out and chillll out Friday

2011-11-02T21:25:00.002-04:00

Grill Out Friday after the pm classes!

Saturday Morning Running Class

2011-11-02T08:32:00.002-04:00

There will be a running class this Saturday 8-9 am. Cost is $10.

Wednesday WOD

2011-11-02T08:30:00.001-04:00

Frelen

400m run

21 Thrusters (65/95)

21 KB swings

21 Pull ups

400m run

15 Thrusters

15 KB Swings

15 Pull ups

400m run

9 Thrusters

9 KB swings

9 Pull ups

And the winner is...

2011-11-01T14:16:00.002-04:00

Winner of the "Most Creative Kettlebell Photo" Contest goes to (drum roll)

Marcus L.!!!
for "In the spirit of Halloween"

Congratulations Marcus! You win a free month at the gym and a CFTC shirt with the logo YOU designed on it~ ;)