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Athlete's Choice For time: 15-14-13-12-11-10 push press front squat 115# (75#)  compare scores to 02/15/2010        "The Re-Match" 5 rounds for time of: 7 handstand push-ups 30 double unders compare times to 06/04/2010          crossfit.com Witness Janice's parents as we convert them to CrossFitism!  

  CHOOSE THE LEVEL THAT WILL CHALLENGE YOUR FITNESS & SKILLS Level 1 7 rounds for time of: (22:00 cap) 12 hang power snatch – 75# (45#) 21 box jumps – 20"     Level 2 7 rounds for time of: (25:00 cap) 12 power snatch – 95# (55#) 21 box jumps – 20"  

Athlete's Choice Complete as many rounds as possible in 15:00 of: 15 ring dips 30 double unders ((sub 100 singles for 30 double unders)) compare scores to 12/02/2009       For time: 1000 meter row 50 back squats – 135# (95#), from the rack 30 push press – 135# (95#), from the deck     where

Enjoy the extra rest day!!     crossfit.com

Great post regarding "extra work vs. extra wods" from CF Champions in Texas First, let's all congratulate Kevin on his recent CrossFit Affiliation… and wish Brendan luck as he enters his second day of the L1 Cert!   Rest Day Reflection Life lessons…. they have been happening to us since we were born.  Some of

For time: 21-15-9 squat cleans – 135# (85#) hand release burpee bar hops       crossfit.com

"Nancy" 5 rounds for time of: 400 meter run 15 overhead squats – 95# (65#)   crossfit.com     This is one our dogs, Jordan.  She has her couch!  Piggy-backing off of DP's comment from the other day, I think we can all learn from our pets on how to exercise, stretch and rest.  I

Life lessons…. they have been happening to us since we were born.  Some of us can recognize them clearly when they are happening, others do not understand the significance of them until they have already occurred, and must depend on hind-sight in order to learn from them. As an athlete for most of my life,

Athlete's Choice   5 rounds for time of: 15 deadlifts – 225# (155#) 15 hand release burpees            "Nasty Girls" with a jump rope! 3 rounds for time of: 50 double unders 7 muscle-ups 10 hang cleans – 135#     crossfit.com

Please note that our operation is an open gym format, meaning that we do not have set start and stop times for each workout throughout a given day.  However, we do have a cut-off time each day, that we ask be respected. The hours of operation may be subject to change at any time, due