"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.

Rest Day or Make up a missed WOD

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

Shoulder Press 1-1-1-1-1-1-1

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.

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"

"Filthy Fifty"

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

"The perfect pushup" sweeeeeeeet Karin.

Diego!!!!!!!!!!

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.

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

Skadooosh.....

"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

100 Inverted burpees

For time.

inverted burpees instructional

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. 

CFHQ rest day/ CFSS make up day

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

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!!

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

Chuck and Diego having an outdoor throwdown...

4/14/09 (5 rounds) 155lbs. deadlift, 12 reps / 155lbs. hang power clean, 9 reps / 155lbs. push jerk, 6 reps

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...

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.

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...

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!

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

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

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 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.

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

Jason vs. ring dips, Jason get a haircut!

4/2/09 (3 rounds for time) 21 L-pullups, 15 ft. rope climb (3 ascents)

4/1/09 CFHQ rest day

Karin and Lisa reckin (GHD/Back ext) WOD

Lisa drivin a front squat through the rooF!