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Thursday, April 30, 2009

"Elizabeth"

Lindsey working through her first date with "Michael".
Another one of our old school friends back for some more Kool Ade. Way to go Kristen.
Announcements:
Start showin' your stuff guys. Post your time, weight, or rounds achieved in the WOD today on the comments. Also, I want to know what your favorite WOD is, whether it's a GIRL, Hero or unnamed WOD. Tell us what it is and why.

Wednesday, April 29, 2009

Rest Day or Make up a missed WOD


Some of the old school homies rockin' it. We miss you guys.

Tuesday, April 28, 2009

Monday, April 27, 2009

5 Rounds for time of: 95lb Sumo-deadlift high-pull, 21 reps and 21 Ring Dips

Jarrett working hard on some GH Sit-ups!

Awesome job last week on the squats guys. This week we are working on the deadlift.

Saturday, April 25, 2009

Rest Day


Some of the old school peeps.
Hope everyone is ready to kick off summer with a bang. May 19th there will be a CrossFit challenge to raise money for charity. We will get you guys the info shortly.
Sunday workout will be at 8 a.m.

"Michael"


Thursday, April 23, 2009

"Filthy Fifty"




Wednesday, April 22, 2009

4/22/09 Deadlift 1-1-1-1-1-1-1


"The perfect pushup" sweeeeeeeet Karin.
Diego!!!!!!!!!!

Tuesday, April 21, 2009

CFHQ rest day/ CFSS make up day



Our resident sister's rollin' through some Rest Day creations. Put your creativity to the test and see what you can come with today.

Monday, April 20, 2009

4/20/09 Back Squat 3-3-3-3-3


Skadooosh.....

Sunday, April 19, 2009

"ANGIE"


For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*All 100 reps of each exercise must be completed before moving to the next exercise.




Here is a great article on Stoicism from the main site.
Get everything into perspective.

http://www.fourhourworkweek.com/blog/2009/04/13/stoicism-101-a-practical-guide-for-entrepreneurs/#more-1584

Saturday, April 18, 2009

100 Inverted burpees



For time.


There will be class on Sunday at 10a.m. 
Make sure you are on time because, we will start the W.O.D. no later than 10:30. 

Friday, April 17, 2009

CFHQ rest day/ CFSS make up day

Lisa = effort redifined. Awesome, go baby!!!

Thursday, April 16, 2009

4/16/09 20min "Danny" 24inch box jump, 30 reps/ 115lb push press, 20 reps/ 30 pullups


Power house beeotchs Brittany and Jess RX'n "Helen". Bottom photo, Jess set a new "Helen" record on the board yesterday. The board was changed 2 other instances in yesterdays whoopins. Yeeeeeeuup!!

Wednesday, April 15, 2009

4/15/09 "Helen" (3 rounds) run 400 meters/ 55lbs. kettle swing,21 reps/ 12 pullups


Chuck and Diego having an outdoor throwdown...

Monday, April 13, 2009

4/13/09 CFHQ rest day / CFSS make up or CFgames qualifier

Pull it on up Rob. 6am'er Rob V. startin his day with some big #s on deadlift...

Saturday, April 11, 2009

4/11/09 (3 rounds) row 500 meters, 21 burpees, run 400 meters

Darren swingin the 70. Go D!!!
Cobrinha rollin through Monday's lunge WOD.

Friday, April 10, 2009

4/10/09 "Total" Squat 1 rep, Shoulder Press 1 rep, Deadlift 1 rep

Yep, that'd be 500lbs. Way to go Mikey Mike!!!!!!
Holy sh@#% Krissi!??! Krissi pulled a 230lb. Deadlift after this one. Nothin like a hottie chick throwin heavy weights...

Thursday, April 9, 2009

4/10/09 CFHQ rest day / CFSS aussie games or euro games qualifier workouts

Diego and David rockin the 5k row! Check the boards to see who won.
Day 1 CrossFit, Sarah walks in and hits about 20 kipping pullups!?!?! Awesome Sarah!

Wednesday, April 8, 2009

4/9/09 Run 5k or Row 5k

Please Chase, can we be done? BTW, Karin crushed a 23:54 (5k) today!?!?!

Tuesday, April 7, 2009

4/7/09 Shoulder Press 1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 5-5-5-5-5

Farwell to our great friends and awesome CrossFitters Brooke and Tim.
Jason crushing "Nancy"

Monday, April 6, 2009

Monday WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Friday, April 3, 2009

4/3/09 "Nancy" 400 meter run, 95 lb. overhead squat, 15 reps..(5 rounds)

Jason vs. ring dips, Jason get a haircut!

Wednesday, April 1, 2009

4/1/09 CFHQ rest day

Karin and Lisa reckin (GHD/Back ext) WOD
Lisa drivin a front squat through the rooF!