Heavy Metal

Check out a video of Olympian Natalie Woolfolk hanging out at Mike's Gym with Coach Burgener (where Deric is this week). I thought this would get you fired up for Heavy Metal Friday!

Don't forget open gym tomorrow at 9:30am. Then

it's Pose Running with Valerie Hunt!

Great weekend for you guys!

WOD

15 Deadlifts (195, 155)

20 Knees to Elbows

400m Run

4 Rounds For Time

Overhead

Ben hits the standard CrossFit recovery position.


EPIC Challenge Finals and BBQ this Saturday. Make plans to join us for a killer workout and some fun too.

WOD


AMRAP in 20 minutes


15 oh squats (65, 95)
10 knees to elbows
5 hspu (hand stand push ups)

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

Forging Elite Fitness

Elite Fitness Anywhere, Anytime!









10 Deadlift
20 Steps, walking lunges
30 Knees to Elbows
40 Double Unders

3 rounds for time

Ouch!

Tillman Training's
4th of July CrossFit group.

We had a blast.




Perform the following

21-15-9 reps/sets of each of the following for time.

wall ball
in an out (paralletes)
renegade row
box jumps
knee to elbow

Push ups and Breathing ladder

15 Handstand Push ups
15 Knees to Elbows

5 rounds for time.

Follow with

Breathing Ladder

1-10-1 DB Thrusters

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