Empty

Do you push till you are empty? It is always amazing to see how athletes can find that little extra in competition. They go beyond their limits. They go past empty. We saw that quite a bit this weekend at the qualifiers. When you think you are empty, you might be surprised to find more in that tank. You are a miracle. Prove it.

21-15-9
Box Jumps (24 in)
Kettlebell Swings (m 1.5 pood, f 1pood)
SDHP (m 95, f 65)

For Time

Comfort Zone

Don't forget, Burpee Challenge starts on Monday.

CrossFit is all about training outside of your comfort
zone. Training in the Red Zone. You should not feel "comfortable" when you train. Train the things you hate.
We want you to train your weakness and strengths.

Growth comes when you push beyond your mental blocks.



WOD

Run 400
50 squats
50 kettlebell swings

4 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

Kettlebell!!!!

Get those Kettlebells out gang!!!








WOD

20 Kettlebell Swings
20 Goblet Squats
20 Double Unders


3x for time.

Start Working it Off Now

WOD


5 Burpees
10 Pushups
15 KB Swings
4oo Meter Run

AMRAP in 20 Minutes

Hell's Bell's

Nikki Practices her levitation
skills!








If you have not done the PFT, be sure to do it today.

If you have,

WOD

"Hell's Bell's"

Perform 3 rounds for time

15 Kettlebell Clean and Jerk right side
15 Kettlebell Clean and Jerk left side
15 KB SDHP
15 KB Swings

20's

Duan feels the pain!








WOD

20 DB Cleans
20 kettle bell swings

5 rounds for time

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

swings

20 swings
50 squats
10 pullups

4 rounds for time.

kettlebells

5 kettlebell snatch each arm
5 kettlebell clean and jerk each arm
20 Kettlebell swings

5 rounds for time

Kettlebell

50 kb swings
50 Goblet Squats
50 Lunges
50 Burpees

for time