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.

Friday, February 4, 2011

WOD 2-3-11

Sets of 2 reps for 15 minutes, 4 man rotation, no rest
225# Back Squat
165# Power Clean

Jeff, Stephen, Al, Adam
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Wednesday, February 2, 2011

WOD 2-1-11

Jeff's Firehouse Shuffle
20 sec work / 10 sec rest for 8 rounds of:

200# Tire Flip
Heavy Rope work
Sledgehammer
20" Box jump
65# High pull
V-up

Total workout = 24 min
Jeff, Wes, Al, Steve & Adam
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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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