What is Crossfit?

Crossfit is an exercise methodology consisting of constantly varied, functional movements performed at high intensity with it's ultimate goal being the production of power. Crossfit is the most effective fitness program. No matter what your age or ability level, you will benefit. Not only will you see physical changes, you will acquire an increased mental toughness by completing these workouts consistently. You will set and achieve goals you never imagined....Yes, you can do 30 pullups straight!

Crossfit is demanding. Crossfit is mean. Crossfit does not apologize when you are lying on your back staring at the ceiling after a WOD.

If you have any desire to improve your physical body, whether it be for basic health or for elite athletic performance, Crossfit delivers.

Sunday, January 30, 2011

WOD 1-30-11

20 min AMRAP

2 Push up+Burpee+2 Pull up = 1 rep
Adam 82 reps, Jeff 80 reps, Stephen 57 reps

Burpee+Pull up = 1 rep
Reece 100 reps, Richard - No count
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WOD 1-25-11

3 Rounds:
25 KTE
25 Wallball - 20# ball
25 Ring Push Up
Run 1/4 mile

Jeff 17:12, Adam 23:14, Wes 20:11 (2 rnds)
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WOD 1-24-11

Muscle Up Practice

Congrats Jeff on your first Muscle Up!
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WOD 1-23-11

"Cindy"
20 min AMRAP
5 Pull Up
10 Push Up
15 Squat

Jeff 18, Al 10 2/3, Wes 10
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WOD 1-17-11

"GI Jane"
100 Burpee+Pullups

Jeff 16:32, Al 21:36, Wes 23:26, James 11:45 (50 reps)
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WOD 1-16-11

"Elizabeth"
21-15-9
135# Clean
Ring Dips

Adam 6:39, Jeff 6:47, Wes 8:34 (95# Clean)
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Thursday, January 13, 2011

WOD 1-13-11

25-18-11

Burpee
Pull Up
Sit Up
Box Jump

Jeff 14:29, Al 19:07
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WOD 1-11-11

17-14-11

165# Deadlift
95# Thruster
58# KB Swing

Jeff 11:24, Al 14:02 (No 14-11 Thruster)
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WOD 1-10-11

80 - Burpee-PullUp-Knees to Bar

Adam 14:32, Stephen 17:05 (50), Al 24:58
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WOD 1-6-11

"Fran"-ish
30-20-10

65# Thruster / 30#DB
Pull Up

Adam 8:11, Al 11:27, Stephen 12:11
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WOD 1-5-11

Muscle Up Practice

Adam & Wes
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Monday, January 3, 2011

WOD 1-3-11

30 - Kettlebell #20
30 - Squat
30 - Sit Up
30 - Pull Up Progression
30 - Push Press 45#
30 - Lunge

Melissa 14:19(scaled), Erin 14:46

"Firehouse Tabata"
20 sec ON 10 sec OFF for 6 Rounds:
Sit Up
Pull Up
Ropes
Lunge
Box Jump
Push Up

Richard, Reese, Jeff, Al, Wes and Adam - 18 minutes total
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WOD 1-2-11

4 Rounds:
5 - Handstand Push Up
10 - 115# Clean & Jerk
15 - Pull Up

Adam 17:17, Jeff 19:02(scaled), Al 29:48
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