Have a Happy and Safe New Year

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12-31-2009 A New Years newsletter will be in your email inboxes soon. Check it out! “Double Threat” 1) Half Hockey Night: 5 rounds for reps: 30 seconds wallballs 20/14# 30 seconds ball slams 25/15# Rest 2 minutes Five minute total intermission 2) AMRAP in 3 minutes: 5 Burpees 5 DB Thrusters 35/25# Score is total reps for both workouts. Happy … Read More

2010 Girls Preview!

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12-30-09 “Christine” 3 rounds for time: Row 500m 12 Deadlifts (use bodyweight) 21 Box jumps 24″m/20″w We’ve got a whole hoard of events planned for the Crossfit Ladies in 2010. Check out the Girl’s Blog for a SNEAK PEAK! See you in 2010! <img src=" Sheri post Christine. <img src=" A new toy! After a 5 year wait, the handles … Read More

Tuesday Specials

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12-29-2009 Found my wallet! Under the seat in my car…oops For time: HSPU 15-13-11-9-7-5-3-1 L-pullups 1-3-5-7-9-11-13-15 Mobility: 2 rounds: 1 trip crab walk hips high!! 2 x “snow angel” drill Cobra stretch w/reverse wrists Specials Yes, that’s Chris C. and his triumphant return to CrossFit at 6:30 AM! Travis, where is the faith? Ribuesday, head to Podnahs Nick G., knocks … Read More

+6 Post Holiday

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12-28-2009 Jess and I got back last night from Arizona where it was a topsy three day non-Paleo bender. For the past three months, my morning weight average is 190. In these last three days, we went to sleep always past midnight after sitting way too close to a big screen TV. Our meals all included steak, turkey, or some … Read More