21-15-9

WOD

21 Overhead squats
15 Box Jumps
9 Handstand Pushups


As Many Rounds As Possible
in 20 Minutes

Mike gets nabbed!

Michael was arrested! All for a good cause though.
Mike went down to support the MDA.
He was realeased after friends and family
made donations to the Muscular Dystrophy Association.







If you would like to
make a donation, visit www.mda.org.










WOD

5 Deadlifts
5 Shoulder Press
5 Burpees

5 rounds

Thursday Cleans

WOD

10 Hang cleans (guys 135, gals 95)
10 Burpees
20 Steps Db walking lunges (20lb dbs)

4 rounds for time

Volleyball Season has started!!!

Cheyenne's first game was Tuesday

"HELEN"

400m run

21 KB Swings

12 Pullups

5 Rounds for Time

PR Friday!

Several CrossFitters achieved a PR on Friday!


Nikki got her PR in Tabata squats with a total of 171
Brenda got her PR in Tabata squats with a total of 161
Eric hit a PR in his deadlift of 245
Holly beat her previous Tabata score by 2

Come in and get yours.

WOD

Roaming "Phat" Cindy

run 400
5 pull ups
10 Push ups
15 squats (guys 95lbs, gals 45lbs)

As many rounds as possible in 20 minutes.

NIKKI'S BOOTCAMP

Come in and bust your butt!
Get a Great workout to start your
Saturday.

Again and Faster

Great stuff after all those
push jerks and push press.







WOD

"Diane"

21-15-9

Deadlift 225 for guys, 135 for gals
HSPU

YES

AGAIN!

"Diane"

Congratulations to Courtney for
passing his Series 7 exam, and following
it up with a great CrossFit WOD!









CFWU

WOD

"Diane"

21-15-9

Deadlift 225lbs
Handstand Push ups


For time

Class times

Get ya wall ball on!
Come try a class,

MWF T,Thur Saturday
5:30 am 6:00 pm 9:30 am
12:15 pm
5:oo pm
6:00 pm




WOD

Run 400
50 Push ups
Run 400
50 Pull ups
Run 400
21 Push Press
Run 400
21 Push Jerk

For time

Breathing Ladder

New time for Satuday bootcamp!

Nikki's bootcamp will move to 9:30am on Saturdays
due to popular demand.

Come in and get your sweat on.





Overhead Squats

10-10-10-10

WOD

Thrusters
Breathing ladder

1-15-1

All Levels

One of the great aspects
of CrossFit is scaling. Any workout can
be scaled up or down, to fit any and all fitness
levels.

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual
regardless of experience.
We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.
We scale load and intensity; we don’t change programs. " -Coach G.


WOD

25 wall ball (20lb)
50 sit ups
25 KB swings (1 pood)
50 Squats

3 rounds for time

Kelly

Congratulations to Carlos
who just earned his brown belt
in Gracie Jiu-Jitsu!

Good luck in the Octagon!







WOD

"Kelly"

• Run 400 meters
• 30 box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball

5 rounds for time

Constantly Varied

CrossFit is constantly varied
functional movements performed
at high intensity!





WOD

21-15-9

Deadlift
Pullup

for time

Lovin' CrossFit

Katie loves CrossFit!










WOD

Jump Rope 100 singles
Run 400m

5 rounds for time

Nikki's Blog

Check out Nikki's Blog and
don't forget to try out her Bootcamp on
Saturday morning at 8:30a





WOD

7 Rounds for Time of

10 SDHP
10 Ring Dips

Thirty Something

Happy Birthday Scott!

Get in better shape every
year!








Warm up

36 squats
36 tuck jumps
36 ring dips
run 400m


WOD

Perform in any order


36 Clean and Jerks
36 Walking Lunges (weighted)
Run 1 mile


For time

Michael for 5

"Michael" for 5


Run 800m
50 back extensions
50 sit ups

5 rounds for time





WOD

Fitness Testing

Mike does ring dips










CFWU

WOD

Fitness Testing

Push ups
Sit ups
1/4 mile sprint
Tabata squats

More Level 1 Certs!

Congratulations to Charles! Charles was at
GSX athletics to get his level 1 certification
this weekend.

Hope you can walk today!















Thanks to everyone for coming out
on labor day and doing CrossFit Baseball!
We had a great turn out and an awesome workout!




WOD

Run 800m
10 pullups
walking lunges 20 steps

3 rounds for time!