October 2010

    Hope everyone enjoys a fun Halloween today!    

7am-9am WOD (8am cut-off time) 9am-10am Flexibility ($10 to participate, please bring a mat) 10:30am-12pm WOD (11:30 cut-off time)       3 rounds for time of: 30 sumo deadlift high pulls – 95# (55#) 30 burpee box jumps – 20"     crossfit.com

"Frandy" For time: 21-15-9: thrusters, pull-ups 75 power snatches 75# (45#)   crossfit.com

Athlete's Choice 5 rounds for time of: 30 ghd sit-ups 25 back extensions    shedkicker for time: 70 burpees 60 sit-ups 50 kb swings – 24kg (16kg) 40 pull-ups 30 hspu   compare scores (both wods) to 05/07/2010

"The Real McCoy" 5 rounds for time of: 30 wall ball shots 40 double unders ((sub for double unders is 40 lateral tuck jumps)) compare scores to 07/30/2010     crossfit.com   Can you name who is sporting Nike's version of famous Chuck Taylor?    Did you know we had a High School Hall of

The season began on the cold wind swept Passaic River.  A group of 8-10 girls training hard, fighting for spots in the Junior 8.  Early in the season the Junior 8 was a competitive boat in several Regattas held in Philadelphia. Midway thru the season this boat was broken up into two Junior 4’s.  One

 Athlete's Choice 5 rounds for time of: 200 meter sandbag carry 12 kettlebell swings – 32kg (24kg) 12 goblet squats – 32kg (24kg)   shedkicker "Bulger" Ten rounds for time of:Run 150 meters7 Chest to bar pull-ups135 pound Front squat, 7 reps7 Handstand push-ups   crossfit.com

Flexibility Training this Saturday 9am-10am, click here for details Join us for a road trip to CrossFit OTG, for their Open Fitness Competiton on Saturday November 13th

For time: 1000 meter row 50 overhead squats – 95# (65#) 35 burpees     crossfit.com

Rest Day 5K in Morris Township   Like Mother, Like Daughter…     Read Unloaded (courtesy of CrossFit Costa Mesa)   crossfit.com