John and Gary working on various forms of push ups. My what strong boys we have!

WOD~
3x5 bench press

Then...
3 rds
10 pull ups
10 Single DB thrusters (10 each hand) **use approximately 25% body weight each hand)

Post weight and times to comments.

The PM class working through their heavy box steps.

WOD~

20 kb swings (2pood/1.5 pood)

20 pull ups

20 kb swings

20 burpees

20 kb swings

20 box jumps

20 kb swings

20 sdhp (w/kb)

Post time and weights to comments.

NO CLASS TODAY!

HAVE A SAFE AND HAPPY NEW YEAR!

Classes will resume as normal on Monday!

Pictures from our 12 Days of Crossfit workout! Hope everyone had a very Merry Christmas and a BIG thank you to both the am and pm class for the generous gift. We really appreciate it.... watch out, more equipment to torture you with!

WOD~
5x3 Snatches

Then...

3 Rounds:
20 kb swings (55/35#)

40 push press (65/45#)

60 air squats

*Compare to 8/7/09

Post time and weight to comments.

Above Bob is captured through various stages of the turkish get-up.

AMRAP20min:
10 weighted dumbbell box step ups
10 box jumps
10 elevated push ups

*Compare to 9/28/09

Post time and weights to comments.

NO CLASS TODAY!

EVEN SANTA LOVES THE KETTLEBELLS!

Just a moment to wish our Crossfit family Merry Christmas and happy holidays. We feel very blessed to have each and every one of you in our lives. You have helped enrich our lives in more ways than you can imagine. It has been a wonderful year and we cannot wait to start the New Year and help each of you get fitter, stronger, and achieve your personal goals! Merry Christmas, you are forever in our hearts.

Classes resume as normal on Monday!

Happy holidays to our Crossfit family!

New for 2010!!!! Pictured above, our new Christmas gear workout line, inspired by Under Armour. Remember to wear your festive clothes to class today! It's beginning to look a lot like Christmas!

WOD~ "12 days of Crossfit"

1- Plank (5 sec hold)

2- DB thruster

3- AB mat sit ups

4- pull ups

5- BURPEES

6- box jumps

7- push ups

8- kb swings

9- DB squat clean and press

10- Jumping lunges

11- KTE

12- DU

So the first round is just one Superman hold. Then the second round is 2 dumbbell thrusters and 1 Superman hold. The third is 3 AB mat sit ups, 2 db thrusters and 1 Superman hold. This continues so that the 12th round incorporates all 12 movements.

Post times and weights to comments!