Ladies Night a Great Success!

Approximately 30 women came in last night for ladies night.

CrossFit makes for strong women and they all experienced a challenging wod and

some paleo desserts. Fun stuff and great work ladies.

Now on to Fran!

Fran Finals start at 9:30am. Be sure to come cheer on our competitors.

After the finals we will go to Pluckers at 2pm for some "family" time.

wod

Tabata row

rest 2min

Tabata run

rest 2 min

2 rounds

CrossFit in the Snow

Kelley gets some swings in the snow.

It was great to have some beautiful snow the past couple of days. Now bring

on the spring baby!

Ladies Night Thursday night at 7pm bring a friend to this FREE event. Food, Wod, Fun.

Saturday at 9:30 am. The "Fran" finals. People will do the impossible. Come and be a part of it. We will go to Pluckers for some fun at 2pm following the challenge finals.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

Firefighter Fran

Check out Tamara Holmes from CrossFit Oakland

doing "Firefighter Fran"

Tamara Does Firefighter Fran from Mike Minium on Vimeo.

WOD

FGB style

3 rounds.

1 minute each station. score reps.

walking lunges (20lb or 40lb db's)

Pull ups

Kb Swings (35lbs or 53lbs)

Sit ups

Row (record meters for this one)

Rest

Are we really what we eat?

"When you are vegan or vegetarian, you are very aware that when people eat a meaty diet, they are kind of a graveyard for animals," she said. To continue reading this racey and controversial article click HERE. Get a good laugh.

WOD

FRAN

21-15-9

Thrusters #65-#95

Pull ups

After switching to Paleo in August Jody takes her Fran from 17:23 down to 9:43! Amazing PR!

There are always some extra treats after the wod and a strong core will make you stronger head to toe.

CrossFit Friday Fran Day!

Today is the last day to order hoodies!

WOD

"Fran"

21-15-9

Thrusters (95,65)

Pull ups

For time

He is CrossFit!

My son turns 6 on Sunday. He is CrossFit. Yesterday, his teacher did not show shock or surprise when he spent his nap time doing sit ups, push ups, and supermans. She fully expected this from him. Something inside him brings this desire to accomplish the seemingly impossible to life. He inspires me. He hangs inverted on the rings for as long as he can. He develops his own new versions of handstand push ups. All this, he does on his own, without prompting, without any pursuasion. We all have this same fire inside. Conditioned over years to stay inside the lines, we have restrained it. Let it loose. He is superfast, Spider-Man, The Hulk. He is CrossFit. Happy Birthday Buddy!

Day 26 of Burpee Challenge

From HQ

WOD

"Fran"

21-15-9
Thrusters
Pull ups

For time

guys 95lbs
gals 65lbs

Time for Fran

WOD

"Fran"
21-15-9

Thrusters (guys 95lbs, gals 65lbs)
Pullups

For time.

"Fran"

Jordan Swings that sucka!











Today

"Fran"

Thrusters Guys 95lbs, Gals 65 lbs.
Pull ups

21-15-9

For time