The Last Wod of 2009

Random Fact:

In the average lifetime, a person will walk the equivalent of 5 times around the equator. 
Does this apply to the average CrossFitter?

Join us on January 1st for the first Free Community Workout of 2010. We will be meeting at the gym at noon. Bring your friends, family and who ever else you can talk into some self-induced torture! 

WOD
For Time:
TABATA SQUATS
1 MILE RUN
TABATA SQUATS (try to beat your last score)

Some Fun on Wednesday

WOD

50 kb swings (1.5pood, 1 pood)

1 burpee

40 kb swings

5 burpees

30 kb swings

10 burpees

20 kb swings

15 burpees

10 kb swings

20 burpees

for time

"But my knees hurt"

Check this

10 Tips to Stop Your Knees from Poping and Cracking

The Schedule over then next few days is as follows:

Today- Regular Schedule (5:30a, 6:30a,10:00am 6:00pm)

Wednesday-Regular Schedule (5:30am, 9am at milburn, 10:00am basecamp, noon, 5pm 6pm)

Thursday - 10am & 3 pm

Friday - Free Community wod at noon (invite your friends!)

Saturday - 9:30 open gym

WOD

5 one arm db snatch each arm

30 double unders

30 sit ups

5 rounds for time

Survivors of Christmas

Back in business.

Hope you guys enjoyed your couple of days off and had a great Christmas.

I know everyone is stiff and sore from inflammatory response due to all the sweets you ate.

Let's get back to CrossFit with this one.

WOD

push jerks (135, 95), pull ups

10 1

9 2

8 3

7 4

6 5

5 6

4 7

3 8

2 9

1 10

for time

Ready for Christmas?

Michael works on his overheads. He wants the Chedda.

WOD

"Old Man 30's"

39 Deadlift (225/135)

39 KB Swings (70/35)

39 Squats

39 Back Ext

39 Pull ups

39 Box Jumps (24)

39 Sit ups

39 Burpees

39 DB Cleans 40lbs/20lbs

For Time

The Holidays are Here, Get your Butt in Gear!

WOD

1000m Row

50 Pull Ups

50 Burpees

Holiday Schedule Changes

Thursday December 24th - Noon Class Only

Friday December 25th - Closed

Saturday December 26th - Closed

Thursday December 31st - 10am and 3pm Class Only

Friday January 1st - 12pm Only - Free Holiday Workout, Open to Everyone

Fun Friday

Once again PR's were all over last night. Great Job CFCP! Your fitness is not only constantly varied. It seems to be constantly improving. Keep it up. I found a couple of very funny things happening in the CrossFit world yesterday.

First check out this video from CrossFit STLM. That gang in Stockholm likes their disco.

Next check out Sage Burgener's take on overhead squats. Watch the video and read the post. Do your overheads.

Don't forget finals for the Holly Jolly Challenge are tomorrow! Ryan C. of team "The beasts and a beauty" has dropped 14 lbs in just 4 weeks by CrossFit and Paleo. Great Job Ryan! Come in prepared for anything. Remember it always rains on our challenge finals. Bring all your food logs and other info by 9:30am gang. See you then.

WOD

21-18-15-12-9-6

Pull ups

sit ups

follow each round with

100 ft of lunges

for time

Total

Check out The Blizzard of '09.

WOD

CrossFit Total

Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep

Check out the rules here

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Deadlift PR

Betty PR's her deadlift!

NEWS!

Holly Jolly Challenge Workout is this Saturday at 9:30am - no open gym! Challengers bring ALL your journals with you.

CLARIFICATION: We are offering a trial membership of specific CrossFit classes and CrossFit Bootcamps, December 21st - January 2nd. This offer is if you are interested in trying out CrossFit Cedar Park programs. It excludes current members and drop in's.
Space is limited and Trial Offer Classes are as follows

Monday & Wednesday (December 21st, 23rd, 28th & 30th)
9am - Bootcamp at Milburn Park
10am - Beginner Class

Tuesday (December 22nd & 29th)
6:30am - CrossFit (all levels)
5pm - CrossFit (all levels)

Thursday (December 24th)
12pm - CrossFit (all levels)

Thursday (December 31st)
10am - CrossFit (all levels)
3pm - CrossFit (all levels)

Friday (January 1st)
12pm - CrossFit Free Workout

Saturday (January 2nd)
9:30am - CrossFit Open Gym

Please email Robin@crossfitcp.com to sign up.

WOD:

100 burpees for time

One World

Check out what Freddie C posted at CrossFit OneWorld a couple of days ago.

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. Read More

WOD

21-15-9

DB Squat Cleans

Burpees

WOD

"Nancy"

400m run
15 OH Squats - #95m/#65w

5 rounds for Time

UPDATED NEWS

No Open Gym on Saturday

Holly Jolly Challenge

• Last week of the Holly Jolly Challenge - get your journals turned in this week!
• Holly Jolly Team Workout is Saturday at 9:30am - All team members need to show up for the workout. Bring ALL your journals with you.

Free CrossFit Classes

• December 21st - January 1st - Please email robin@crossfitcp.com if you are not currently enrolled in classes and would like to try out CrossFit - registration required.

New Classes

• 5:30am is now Monday - Friday
• 6:30am is Tuesday and Thursday in case 5:30am is too early
  
• We are adding several new classes starting January 4th, so check out the December newsletter which will arrive in your inbox later this week.

Strong Core = Stronger Limbs

Lumbar support and posture are the most important reasons to work to achieve core strength. Having a strong core helps support your back and lessens the chances of injuries while you are active. A strong core also means that your arms and legs are stronger; the benefit applies to your body's entire well being. A strong core allows you the strength to move fluidly throughout your day without throwing out your back due to muscle weaknesses in the center of your body. Keeping your abs tight can also ensure that your hips have the best odds of staying properly aligned, as well.

NEWS -

-Bring a small donation to Open Gym tomorrow. We will be helping a less fortunate family have a blessed holiday.

-Turn in your Holly Jolly Journals!!

-FREE CROSSFIT CLASSES THE LAST 2 WEEKS OF DECEMBER.
(Not available for current members)


WOD
1 Round
400m Run
Sit ups
Russian Twists
Jack Knives
KB Swings

2010 Games Season

Say "CHEESE!"
Kate with her 265 lb deadlift. Major PR!


2010 Games Season is upon us. The 2010 site has gone live and even though I won't be competing this year I'm still excited beyond belief. Last years CrossFit Games were epic and this year the level of competition is even higher. To kick things off there will be sectionals before qualifiers and if you plan on bringing an affiliate team to The Ranch in Aromas, CA you can also plan on qualifying for that as well. Check out all that was released this week at the 2010 CrossFit Games site.

The long awaited Fight Gone Bad IV video is here....



Also, TURN IN YOUR HOLLY JOLLY JOURNALS FROM LAST WEEK PEOPLE!

WOD
Back Squats
3-3-3-3-3
Then: *waahaahaaa*
Squat Ladder

Lumberjack 20 fundraiser

Ryan deadlifts during the Lumberjack 20. Check out how much money has been raised.
Lumberjack 20.
What an awesome event. Thanks to all those who came out
to help raise money and do the workout. CrossFit Cedar Park showed up in Force!
More pics to come.


WOD

10 cleans (145, 100)
10 pull ups

6 rounds for time

Eat Meat

WOD

AMRAP in 20 minutes

15 double unders
15 situps
15 back extensions
15 squats

for time

Tribute to Fallen Heroes

The Fort Hood shooting was a mass shooting that took place on November 5, 2009 killing 13 people and wounding 30 others. Our extended community lost 4 of its own, members of Lumberjack CrossFit at Ft. Hood. Tomorrow is a special day...CrossFit is launching a hero WOD fundraiser for our 4 fallen Soldiers. On December 5th, they are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

For more information or to make a donation click HERE.

If you are interested in going to Ft. Hood with CFCP meet us here at 8:00am. Bundle up...


Also, NO OPEN GYM ON SATURDAY DECEMBER 5TH.

WOD
Row 5k
Then:
5-5-5-5-5 Back Squats

Going to Lumberjack

I know Kelley isn't rooting for Nebraska.

Don't forget there is NO open gym this Saturday. Feel free to come with us

to Fort Hood for the Lumberjack 20(weather permitting). You can do the wod or just cheer people on.

If you are driving with us up to Fort Hood meet here at the box at 8am. To contribute on behalf of one of our competitors GO HERE. For more information about Lumberjack CrossFit GO HERE.

WOD

21-15-9-6-3

push press

ring push ups

box jumps

for time

Who Needs Cows?

This Can't be good...

For those of us who understand the concept of paleo, who really wants some Frankenstein Beef?

Scientists 'grow' meat in laboratory

The move towards artificially engineered foods has taken a step forward after scientists grew a form of meat in a laboratory for the first time. Read More

1000m row

21 pull ups

100 sit ups

3 rounds for time

Fight the Winter Blues With Diet

I’m looking out my window this first day of December and the sky is solid gray. So’s my mood. I’m no fan of winter, especially here in the gym.  All I want to do is eat comfort food and curl up for a long nap just to wake up and eat again. Where is the motivation to get up and workout? Below is a collection of interesting angles on how diet can fight the winter funk.
The Influence of Diet
Foods greatly influence the brain's behavior. A poor diet, especially one with excessive junk foods, is a common cause of depression. What we eat controls the levels of brain chemicals called neurotransmitters, which regulate our behavior--and neurotransmitters are closely linked to mood.

The neurotransmitters most commonly associated with mood are dopamine, serotonin, and norepinephrine. When the brain produces serotonin, tension is eased. When it produces dopamine or norepinephrine, we are more alert and tend to think and act more quickly. Consuming fruits and vegetables (complex carbohydrates) raises the level of trytophan in the brain thereby increasing serotonin production which has a calming effect. High protein foods, on the other hand, promote the production of dopamine and norepineprine, which promote alertness.

On the other hand, eating junk food reduces the levels of these hormones in our brain--increasing our stress and tension, and reducing our joy and alertness.

A recent wide body of research is showing that some pathways may link the Paleo Diet to mood improvement. Recent research has demonstrated that the mechanisms underlying depression and anxiety are:

a) Disrupted neurotransmitters metabolism
b) Disrupted neuroendocrine function
c) Disrupted neural plasticity

Continue reading more about paleo


Raw Almond Milk - Funny blooper videos are here
A cheese cloth purchased at HEB can be used instead of a nut milk cloth they recommend in the video.

WOD
800m Run
10 Kettle Bell Swings (35kg/16kg)
10 down to 1 Push ups
alternating
1 up to 10 deadlifts (#225/185)
10 Kettle Bell Swings (35kg/16kg)
800m Run

Thankful

Hope everyone had a great Thanksgiving. CrossFit Cedar Park has many things to be grateful for. We have an awesome community. You guys make this place fun and give it that unique flavor. As a coach, I can say that your enthusiasm and desire to hit the next level make it a joy to instruct and teach. All of our coaches want nothing but success for all those who train with us. Thanks guys for making this place great!

WOD

Tabata

squats

push ups

box jumps

sit ups

run/row

score reps.

THANKSGIVING SCHEDULE

Wednesday - regular classes until evening. - ONE evening class 5:30pm
Thursday - meet at 8:30am at our place for a run with Kindel
Friday - 10am - free workout
Saturday - 9:30am -open gym

TEAM CHALLENGE

Robin sent out an email to update you on some changes. Please read it.

Keep in contact with your team.

WOD

30 situps
15 deadlifts (#225/#185)
400m run

5 rounds for time

PALEO RECIPE

Turkey - Happy Thanksgiving!

Deadlift

The day the double-unders would never end. Kindel rocked them out anyway.

THANKSGIVING SCHEDULE

Wednesday - only one night class - 5:30PM

Thursday - closed

**Kindel is meeting at the building at 8:30am to go run the Abbott hill. Everyone is welcome to join her**

Friday - 10AM (open workout - bring your friends)

Saturday - 9:30AM (open gym)

OPPORTUNITY

CrossFit Lumberjack lost 4 members the day of the attack at Fort Hood. Also, the families and the other victims of this tragedy need our help and here is how we are going to do it.

CrossFit Fort Hood has graciously invited our CrossFit Community to join with them on Saturday, December 4th at 10am to perform the new Hero Memorial WOD - Lumberjack 20.

If you would like to participate, please register at Lumberjack 20.

Please let us know if you plan to participate, so we can organize our group. The workout will be scaled as needed and we would love if eveyone helped raise money for this worthy cause.

WOD

Deadlift

1-1-1-1-1

Paleo Recipe

Cashew "hummus"

Ingredients
2/3 cup cashews, unsalted
1 tbs olive oil
3 garlic cloves
3 tbs lemon juice
Dash salt and pepper

Instructions
Blend all ingredients together in an electric blender until a smooth paste has formed.
Blend for a shorter period of time for a crunchy texture.

Serve with carrots or celery

Cindy

The team challenge has begun! I hope you are all doing well on your workouts and paleo eating. Keep in contact with your teammates and encourage each other.

For those of you still drinking beer - it is not paleo.....

THANKSGIVING WEEK SCHEDULE

Wednesday - 5:30am, 10am, 12pm & 5:30 PM
Thursday - Closed
Friday - 10am
Saturday - 9:30am - Open Gym

** Teams turn in your weekly journal on Saturday **

Here is another great paleo resource Mark's Daily Apple

WOD

"Cindy"

5 pullups
10 pushups
15 squats

AMRAP in 20 minutes

RECIPE

Breakfast/Snack Bars

1 cup pitted dates
1 cup nuts (your choice)
3 tbs unsweetened coco
3 tbs unsweetened coconut shavings
3 tbs raisins

Mix together in food processor. Press into baking pan and refrigerate. Cut and enjoy

Team Work

Cheryl and Chance demonstrate their teamwork!

Our Holly Jolly Team Challenge starts tomorrow! If you are not on a team, this is your LAST CHANCE to sign up - call us or email Robin today.

Holly Jolly Happy Hour
TONIGHT
at
Pluckers - on the patio
7:15pm
*Families welcome*

We will be handing out your packet, going over details, and answering your questions.

First workout tomorrow morning at
OPEN GYM 9:30am - even if you are not on a team, you may join us for open gym.

10:30am - PALEO 101 - answering all your questions

WOD

The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs - men, 105lbs - women

6 Push Ups

9 Air Squats

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

See you tonight!

Think you can't lift heavy weights?

Greg proves that even big Aussies can get their butt to the ball!

We've heard some statements from our clients that they are too small to lift big weights (ladies?) I'm linking a great inspirational video for you to check out. It is Kallista Pappas. In this video, she is 14 years old, weights 103lbs, and is squat clean and jerking 100lbs 30 times. Check out her technique and drive.

Kallista Pappas

We have some awesome teams names! Looking for 2 more people to join a team and we will have 8 teams total!!

Don't forget our happy hour, team kickoff Friday night, 7:15pm at Pluckers. (Everyone invited)

Open Gym - Saturday 9:30am

Paleo 101 - Saturday 10:30am

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pullups completed each round.

Team Names

This can't be good...

Don't forget to sign up for The Holly Jolly Challenge.

Several of the teams have already submitted names.

The WOD Quad

The Cereal Killers

3 Cleans and a Jerk

What is your team name?

Don't forget about the happy hour at pluckers this Friday at 7:15.

Fun, Fun, Fun.

WOD

300 jump rope (some of the more daring have done 300 double unders)

200 lunges (steps)

100 squats

75 v-twists

50 sit ups

for time

Wallball Day

Open Gym Saturday at 9:30am to start our Holly Jolly Challenge
Paleo 101 at 10:30am to follow the open gym. Question and answer for those of you needing help with the paleo portion of the challenge.

Contact Robin if you want to sign up for the challenge.

Holly Jolly Challenge Happy Hour
Friday, November 20th
7:15pm
Pluckers at Pecan Park on the patio

Check out our friends from CrossFitLA and their gym rules. Sounds good to us too!

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you're late, it's 10 burpees per minute.

2. If you forget to sign in, it's 50 burpees. And regarding any burpee incentives... you may cry and whine all you want, as long as we can hear you counting.

3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, our rubber flooring, you, or someone else broken unnecessarily.

5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!

6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.

7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude - please be respectful.

WOD:

"Karen"

150 Wallball

for time

Holly Jolly Challenge

Last week to sign up for the Holly Jolly Challenge. Email if you need to be placed on a team!

HAPPY HOUR
Friday, November 20th
7:15pm
Plucker's Patio
Cedar Park location

WOD

"Grace"

30 Clean & Jerk (#135m/#95w)

for time

Open Gym

Bri working on Push Press

OPEN GYM - 9:30am tomorrow

** If you competed in FGB IV, wear your red shirt for picture taking. If you haven't picked up your shirt, come by and get it **

Hoodies are in! If you pre-ordered and paid, we've got them for you!

Holly Jolly Challenge Happy Hour
Friday, November 20th
7:15pm
at Pluckers on the Patio
Open to all our CrossFit Community and Family

If you haven't signed up for the challenge, you have one week left!

WOD:

21-15-9

HSPU
Box Jumps
KB Swings
400m Run

For Time

HOLLY JOLLY CHALLENGE

Check out, 30 muscle ups for time. Pretty cool.

HOLLY JOLLY CHALLENGE AND HAPPY HOUR!

Join us for a CrossFit Cedar Park Happy Hour. This is a great time to socialize with the people you are usually sweating next to. It's open to anyone in our CrossFit community, so bring your family and friends. We'll be on the patio so dress appropriately.

If you are signed up for the Holly Jolly Challenge we will be handing packets out at the happy hour. Invite some friends to sign up for this team challenge or just hang out and eat, drink and be merry, because your holiday paleo challenge starts on Saturday the 21st.

We promise the only Tabata at this event will involve food or drinks. Hope to see you all there.

WOD

5 ring dips

10 burpees

15 sit ups

amrap in 15 minute

Thank you to our Veterans

Check out operation pull for hope benefitting Hope For The Warriors

The United States has men and women serving our country, every minute of every day, to protect us from our enemies - both known and unknown.

As more information has been released regarding the shootings at Fort Hood, most of us wonder whether it was someone who just "lost it" or was it actually a terrorist attack. As a member of our Armed Forces, Major Hasan, had sworn to protect our country. When he made the decision to walk into the building and shoot as many people as possible, it was not as a member of our military, but in my opinion, as a man who decided that it was his mission to kill soldiers in the name of a religion. Was this a man who "lost it?" or was it a terrorist act?

It is not up to me to decide his fate. A military court will do that for him. However, I do know that our soldiers face dangers every day of their lives and they should not have to face danger on a military base, far away from conflict, by one of their own.

Americans are dead. Americans are injured. Our soldiers are in danger from unknown enemies. Instead of helping his religion, he has put his Muslim faith on the forefront of the newspapers again - in a negative light.

I know my opinion on this matter. As the daughter of a retired Colonel, the sister of a Lt. Colonel, and a former employee of the Department of Defense, I have a very strong opinion. I love our military, I respect their difficult job and I praise them for the difficult decisions they make on a daily basis and I thank their families for allowing them to defend and protect me.

Make sure and thank a member of our military today and especially our Veterans. That is your duty.

Thank you to all of our CrossFit Community that are currently serving in the military, Garrett Huntington - currently deployed, Kathy DeBack, Mike Brown, and Ross Davis. Thank you to those who are Veterans and thank you to the families.

WOD

Army PFT

2 minutes - Pushups

2 minutes - Situps

2 mile Run

Check if you passed!

Marine Corps Birthday

Today is the 234th birthday of The United States Marine

Corps

Thanks to the Marines and all of those who defend our

great country.

WOD

"Hansen"

30 reps, 2 pood Kettlebell swing

30 burpees

30 GHSU

5 rounds for time

Certs & More

Congratulations to our friends Leslie and Jennifer from Ft. Hood and CFCP's own Jody and Kindel on your level 1 certs this weekend. We really cannot wait to hear all about your experience.

Another congrats to Chad on your CrossFit Endurance Cert. Time to smash your 5k goal.

Lastly, we would like to congratulate Melanie who took 2nd place in Alamo CrossFit’s Fittest Games this weekend. Faced with Diane, a team wod and Eva in one day, Melanie held strong and came out on top. Freaking Amazing!

WOD

"DT"

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

A Good Snatch

Nothing Feels Quite Like A Good Snatch

In October Scott and I attended CrossFit's Olypic Lifting Cert. We spent 2 days working on Snatch, Front Squat, Clean and Jerk with the Mike Burgener. If you are anything like me the mere mention of Mike Burgener will result in a glazed starry eyed look, a WOD revealing Olympic lifts will put butterflies in your belly like a teenage girl on prom night. Getting schooled on Oly lifts by Burgener himself! I mean, the guy breeds Olympians! READ MORE

WOD

Snatch

3-3-3-3-3

Holly Jolly Challenge

WHAT: Another Paleo/CrossFit Challenge. Teams of 4 will work together to stay on track through the holidays. Scoring will be based on a point system lined out on the Rules portion of this packet. Points will be rewarded and deducted on an individual basis according to your ability to follow required workouts and nutrition. In the end, points will be totaled for the final team score. All points will be controlled by a CFCP Coach. Your team is only as strong as its weakest competitor.

This challenge is not based upon physical ability. So having a “firebreather” and a “beginner” on your team doesn’t make a difference. What matters is your team members’ ability to stay on track with workouts and diet through this Holiday season.

WHY: This team challenge was designed to keep you from falling off the wagon during the holiday season. It’s a jumpstart on those 2010 resolutions. By signing up you will have committed to holding yourself and your teammates accountable for staying on track through the holiday season. Don’t put everything on hold until the New Year. Thanksgiving and Christmas are only 2 days out of the year. Spending the next 2 months neglecting your health and over indulging on holiday junk food will lead to a fat percentage increase and physical decline. Who wants to ring in the New Year with that?

WHO: Teams of 4 people (no exceptions). See a Coach if you need help forming a team. This is open to members or non-members. Each team member is required to workout a minimum of 2 times per week at CFCP. Non-members can buy in at $155 for 2x/week or $220 for 3x/week.

WHEN: Sign up today!
Our first event will be a Happy Hour on November 20 at 7:15pm. Location TBA.
Challenge begins on Saturday, November 21st.
Holly Jolly Final Team workout will be held on December 21st. Details TBA
 
 
Today's WOD is a surprise. To find out what it is come see us.

Blaze a Trail in Fitness and in Life

At CrossFit you can a will do the "impossible." It is usually the mind that limits you so
become a trail blazer. Set new standards for yourself. You will have to get out of that
comfort zone. Rest assured, it will cause discomfort and even pain. You will however,
break through to a new level that you never thought was possible.


The Holly Jolly Challenge, Team competition is coming up on November 20th. Get your teams ready.

WOD

Tabata Run or Row

rest

10 deadlifts (235, 145)
10 burpees
10 box jumps

5 rounds for time

Overhead Squats

Michel works on his overhead squat technique!


WOD
800m Run
21 Shoulder Press (#95m/#65w)
800m Run
21 Push Press (#95m/#65w)
800m Run
21 Push Jerk (#95m/#65w)

For Time

Ok CrossFitters, Have You Met "Angie"?

Halloween WOD '09

Would the real Johnny "U" please stand up

Great "Open Gym" This Saturday gang. There were some amazing

costumes and the workout kicked butt! Great Halloween. Happy birthday to

Michael and Melanie. Hope you had a wonderful Halloween.

Have you met Angie? She is one of CrossFit's ladies. If you have, then you know

what type of lady she is. If you haven't let me introduce you...

WOD

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

For time

CrossFit Friday Fran Day!

Today is the last day to order hoodies!

WOD

"Fran"

21-15-9

Thrusters (95,65)

Pull ups

For time

Caveman Nancy Challenge

Check out the video from the first workout in our

"Caveman Nancy Challenge"

You guys did awesome. Get ready for the finals video

coming soon.

Speaking of Challenges, Our holiday challenge is coming up. Get your teams ready!

WOD

5 Overhead Squats (75, 115)

run 400m

4 Overhead Squats

run 400m

3 Overhead Squats

run 400m

2 Overhead Squats

run 400m

1 Overhead Squat

Run 400m

For Time

Black Belts in Da House

Congratulations Victoria on earning your Black Belt!

Ok Gang, Only 2 days left to get that hoodie order in.

Check out Jeff Martone doing some hand 2 hand kettlebell drills

WOD

10 kb clean & jerks right side

10 kb clean & jerks left side

25 kb swings

25 goblet squats

2 rounds followed immediately by

Run 1 mile

for time