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"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

3 rounds for time of: 25  pull-ups 50 sandbag squats 200 meter sandbag carry   crossfit.com  

Athlete's Choice For time: 21-18-15-12-9-6-3 hang cleans – 135# (75#) ring push-ups       "Test 3" Tabata SquatMax reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the

"Kelly" 5 rounds for time of: 400 meter run 30 box jumps – 24" (20") 30 wall ball shots ((30:00 cap, it is very hot out there))       crossfit.com

Happy Rest Day! Enjoy these last days of summer!      

Athlete's Choice Complete as many rounds as possible in 15:00 of: 15 ring dips 15 sumo deadlift high pulls – 75# (55#) 15 push press – 75# (55#)        "Nate" complete as many rounds as possible in 20:00 of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings – 32kg compare scores to 05/31/10

Athlete's Choice "Jackie" For time: 1000 meter row 50 thrusters – 45# 30 pull-ups **(( unweighted barbells are NOT meant to be dropped!!  a 5 burpee penalty will be enforced everytime we hear a drop occur!!  THAT MEANS 5 BURPEES FOR THE GROUP, NOT JUST THE "DROPPER"!!  please place barbells down, do not drop them