“Annie” 50-40-30-20-10 reps of: Double Unders (4:1 singles) Sit-ups Post time to comments Compare to 23 May 2009Read More

“Nicole” Complete AMRAP in 20 minutes of: Run 400m Max rep pull-ups Post number of pull-ups complete each round to commentsRead More

Happy Independence Day! Enjoy the freedom MANY have died for. “Barbara” 20 Pull-ups30 Push-ups40 Sit-ups50 Squats 5 rounds for time Compare to 25 Jun 08 Post time to comments Remember, the CrossFit gym will be closed 03-12 July. WOD’s will be posted upstairs, and do-able upstairs.Read More

Run 800m 5 rounds of: 25 Pull-ups 10 Push Jerk (115/75) Run 800m Post time to commentsRead More

“Biz” 25 Pull-ups 50 Double Unders (200 singles) 75 Sit-ups 100 Walking Lunges75 Sit-ups50 Burpees25 Pull-ups Compare to 09 MAR 09 Post time to commentsRead More

Overhead Squat 5-5-5-5 Post max load to comments Remember to get some lighter reps to warm-up BEFORE starting with the 5 reps.Read More

“Helen” 400m Run 21 Kettlebell Swings (1.5 pood) 12 Pull-ups 3 rounds Post time to commentsRead More

Hanging Power Cleans 3-3-3-3-3 Post max load to commentsRead More

“Redneck Storm Shelter” 5 rounds for time of: Run 400m10 Burpees20 Squats30 Sit-ups Post time to commentsRead More

Hanging Power Snatch 3-3-3-3-3 Post max load to commentsRead More