Coach B.

Brandon LOVES burpees! Great job Brandon.

One of my favorite people and one of my favorite Certifications, Check out Coach Burgener in action! Yay Burpees

For the Mac's

[MOV]

for you PC's

[WMV]

WOD

for time (155, 105)

10 push jerk

1 pull up

9 push jerk

2 pull ups

8 push jerk

3 pull ups

7 push jerk

4 pull ups

6 push jerks

5 pull ups

5 push jerks

6 pull ups

4 push jerks

7 pull ups

3 push jerks

8 pull ups

2 push jerks

9 pull ups

1 push jerk

10 pull ups

Trevor 8:47

Rochelle 14:35

Get Some Burpees!!

Tomorrow, CrossFit Total Challenge. Bring it. Meet at the 609 box at 9:30 am.

609 w. whitestone blvd

On Monday (Labor Day) Free wod at 8:30am at the 609 box. Then we are all headed to Schlitterbahn for some fun in the sun. Feel free to join us.

Heavy Metal Class is in full effect.

WOD

50 burpees

50 sit ups

50 back extensions

3 rounds for time.

3 rounds for time

How to get on the Blog

Sonny just started CrossFit and as you can see, he loves it!

He has already figured out how to get on the blog!

Go Sonny!

Garrett is finally back from Iraq! Just in time for

yesterday's Pull up Ladder. We missed you Garrett.

EPIC...Sign up.

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

70 burpees

60 sit ups

50 swings

40 push ups

30 hspu

For Time

Kettlebell Skills

Charles hits some Epic Finale Burpee/Pull ups

5k finale this Sunday. Woo Hoo!

Heavy Metal Friday Nights! 5pm, 6pm. Oly, lift skills and an Oly lift wod!

Open Gym Saturday 9:30am. See you there.

Check out the Vid quicktime [mov] or Windows [wmv]

WOD

5 Kettle Bell Swings Rt arm

5 Kettle Bell Swings Lt arm

10 burpees

5 Kettle Bell Cleans Rt arm

5 Kettle Bell Cleans Lt arm

10 pull ups

5 Kettle Bell Split Jerks Rt arm

5 Kettle Bell Split Jerks Lt arm

10 clapping push ups

4 rounds for time

"Fran Challenge"

Lets get outside! This weather is one of the things I love about living here.

If you don't know, it's time to sign up for "FRAN" Sign up now for the "Fran" Challenge. The first wod is Saturday, January 30, 2010.

Lets do this one.

Run 8oo meters

20 burpees

50 lunges (steps)

3 rounds for time

Flat On Your Back

Greg loves Burpees!

WOD

Red stripe sprint

3o buprees

30 squats

3 rounds for time

Start 'em young

It's never too early to start CrossFit!

Check out our summer programs.


WOD

30 squats
30 burpees
10 deadlifts (250, 185)

for time

Burpee Challange Starts Today!

Today is Day 1 of the 100 Day Burpee Challenge.

Keep track on the forum. Today do 1 burpee.

Burpees to date 1
Burpees remaining 5,049


Melanie gets her met-con in.


Today

20 Bounding lunges
20 DB Hang Cleans

5 rounds for time

38 Special

WOD

38 Special

38 Squats (any way you like, Mike here did overhead squats with 95lbs. Ouch!)
38 Push ups
38 Burpees
38 Sit ups

2 rounds for time.

Great Monday!

David and Robin had a great time in Los Angeles
with Andy Petranek and John Burch of CrossFit LA.

We watched their "Nancy Challenge" finals on Saturday.

Thanks to everyone out there for a great weekend!



WOD

The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For Time

Start Working it Off Now

WOD


5 Burpees
10 Pushups
15 KB Swings
4oo Meter Run

AMRAP 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

Kettlebell

50 kb swings
50 Goblet Squats
50 Lunges
50 Burpees

for time

Party Time!

HAPPY BIRTHDAY ROBIN!

Robin turns "29" again today!






Workout

100 burpees

for time!

Monday W.O.D.

Chad presses it!








Thrusters
1-10-1

10 burpees
20 push ups
30 situps

4 rounds for time

Filthy Fifty Friday

Raise your hand if
you love CrossFit!








The Filthy Fifty

50 of each:
Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For Time

Burpees!

Eric is learning his kipping pullups.










Today's Workout

50 kettlebell swings
1 burpee
40 kettlebell swings
5 burpees
30 kettlebell swings
10 burpees
20 kettlebell swings
15 burpees
10 kettlebells swings
20 burpees

for time

Start 'em Early

MJ does some pull ups









Run 400m
10 burpees
5 pull ups

4 rounds for time

Burpee Day

Miranda Loves Today's Workout.











10 burpee pullups
run 400 meters
10 burpees

4 rounds for time