Always the answer

Allen goes for it!

WOD

"Whatever the question is, the answer is always to squat more"

--Coach Greg Glassman

Back Squat 

5-5-5-5

then

row 500m

25 back extensions

25 sit ups 

2 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

Does Alcohol Affect Perfomance?

Check the video above and you be the judge.

Don't get behind on those burpees!

Today is Day 18 of the Burpee Challenge. Do you think it is getting any tougher?

WOD

10 db snatch left
10 db snatch right
20 squats

7 rounds 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

Pain for Time

WOD
3 Rounds for Time:

40 Push Press #65/#45
30 Squats
20 Ring Dips
10 DBL Unders

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.

Favorite Tunes

Hey gang! Be sure to register and check out our new forum.
It is a great place to log your workouts and nutrition. This works
great for accountability!

Log in and let us know,

What are some of your favorite tunes that push you through those last few reps of your WOD? Click here to answer.




20 Double Unders
20 Squats

5 rounds for time.

"Team Murph"

Lt. Colonel Christopher Butler

(pictured as a Major) is just

one of our soldiers who is serving our

country in Iraq.

Make sure to say thank you to our

Veterans today!

WOD

"Team Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Complete in a team of two 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

20 kb swings (1 pood)
30 pull ups
40 push ups
50 squats


3 rounds for time

Double Under workout

We saw Buddy Lee at
the NSCA convention!







20 Double unders
20 squats
20 sit ups

5 rounds for time

"Cindy"

Mighty Mike is still
CrossFitting!










"Cindy"

5 pull ups
10 Push ups
15 Squats

As Many Rounds as Possible in 20 minutes

swings

20 swings
50 squats
10 pullups

4 rounds for time.

Logos

My Buddy Gilbert just
came up with this pretty cool
logo. Check out his website
gilbertsauceda.com





Workout


Run 400 m
50 Pullups
50 Pushups
50 Squats
50 Situps
Run 400m

for time

Lotsa Legs

Fun on Saturday!









Today's Workout.

CrossFit Warm up

WOD

5 Hills
50 Squats

3 Rounds for time

Pull!

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

for time

Push ups and squats

Carlos does knees to elbows.











50 push ups
50 squats

As Many Rounds as Possible in 20 minutes

Squats and Running

Run!

Run 400

50 Squats

4 rounds for time

Workout Triplet

Joan takes out some aggression on the bag!











Today

20 Air squats
20 SDHP @75lbs
20 Tuck Jumps

4 rounds for time

Get Outside And Run!

Trevor and Michael F. do
"Diane on Crack"







Today

50 squats
15 pull ups
run 400m

4 rounds for time