07.02.2010-Friday-Day 5

Upside down "Helen"

3 rounds for time of:

400 meter run

21 kettlebell swings – 24kg (16kg)

12 handstand push-ups

hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd.  women-hands on floor, head to abmat=rx'd

 

P7010004 P7020005 P7010001 001 003 004 
 

crossfit.com

**Monday July 5th, we will be open 6am-2pm**

0 thoughts on “07.02.2010-Friday-Day 5”

  1. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  2. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  3. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  4. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  5. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  6. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  7. I am introducing this as the start of mix-up girls month. At least once a week, a twist to all of our favorite girl benchmark WODs.
    This one shoud be relatively fast. I have a good one in the future that I already know SvW will love.
    Enjoy!

  8. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  9. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  10. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  11. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  12. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  13. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  14. Lou-
    Lose the PUFFINS!
    They will leave you looking like a Puffin!
    Good luck to Jeff and Amy as they prepare to welcome baby #3!
    BF-
    It’s already July 2!!!

  15. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  16. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  17. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  18. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  19. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  20. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  21. modified:
    Adriana-17:19
    Keith-17:28
    Chris-13:20
    Lily-12:24
    Bryan-16:21
    Steve-15:03
    Randy-16:23
    Cheryl-17:39
    Mike R-10:29
    Charlie-14:07
    CKL-11:44
    CK-17:53
    Deb-19:30
    Ro-14:51
    as rx’d:
    Brendan-11:58
    Pat-15:00
    JoeB-11:19
    McCoy-14:38
    Kat-18:20
    DP-17:45
    Scott-17:19
    Janice-16:19
    Football WOD:
    4 rounds:
    30 double unders
    21 KB swings
    12 pull-ups
    Gavin-9:40
    Kaschak-14:00
    BVP-18:01
    Kevin-8:58
    Lou-20:29

  22. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

  23. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

  24. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

  25. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

  26. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

  27. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

  28. i check the site more than you think pat ha and im not against technology i just see the problems.. good work outs this week brother i will see you monday

Leave a Comment

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.