Paleo challenge competitors, what’s for lunch today? post a picture on the site by 2 o’clock get a bonus point
Attention challengers there will be points awarded for random inspections of your food journals do you have to do one? No. Should you yessss!!! It should be accurate and up to date bring it to crossfit regularly their will be points awarded at random times to those who can produce good journals.
Here is a link to the offical team list. Call or text your partner or swap emails. Tomorrow is our first big day talk about some goals and if you have any weaknesses, help support each other. I have paired you up with someone that i think will either help you or motivate you. TEAM WORKSHEET
Today is the prep day 4 the paleo challenge start cleaning those diets up tomorrow will be the first day that you can actually get points for the week. Score cards will be available at the garage this afternoon and will also be posted here teams are posted at the garage and will have them
Foundations class 3 3 rounds 200m (sub 20 reps sdhp) 10 thrusters for time Check out http://robbwolf.com/faq/ for the paleo diet FAQs pr You can print off any ifo from this site. Very good stuff. this will be our resource for the diet challenge I’ll publish the specifics of the challenge tomorrow.
Happy Memorial day 5 burpees 10 squats 400m w load 10 burpees 15 squats 800m w load 15 burpees 20 squats 400m w load 20 burpees 25 squats For time Good wod everyone. Tuesday we will make up last Wednesdays foundation class 3 get ready this week we will introduce the paleontology diet and a
Nice day to be outside!!! 4 rounds 800m 1min Rest WaHOOOO!!! We are linked to CrossFit.com we are about to get into the new building only a couple weeks away!!! ATTENTION: Beginning 5/23 we will be running all classes through our foundations course this is a 12 class 4 week program that will be a
WELCOME!! Please excuse the mess while we get our site up to par! We will be working on it constantly here in the next few days to get it complete. Although you will still be able to check out the posts!
Its 4-20 wod: 25 squats 25 pushups 25 situps 25 pullups 50 squats 50 pushups 50situps 50 pullups 75 squats 75 pushups 75 situps 75 squats Nuff said!!!
Happy Tuesday! 10 min amrap 5 pullups 10 p-burpee 15 squats Have fun! Great job today everybody! Reminder am classes as regular Friday evening 5 pm only, no 4or6pm. Sat 7 am team wod as scheduled.
Monday funday 200m 50 HR pushups 200m 50 hang cleans @ 95/65# 200m 50 front squats @95/65# 200m 50 HR pushups 200m Good stuff! Good wod!
After week of difficult workout how about a ball buster for friday: 3 round as many reps as possible 1 minute each Pull up Push up Si tup Squat Burpee Rest Great workout everyone! Don’t forget no saturday am wod instead we we will be doing the benefit run for walker johns hope to see
Hope our nice weather holds on for a minute: 50 burpees 50 pullups 50 box jumps Good job everyone! Way to put out!!!
What a beautiful day! Got quite a bit done on the building! Rocked out some awesome work outs! : You choose Back squat 33333 Power clean 33333 Or 3 rounds 800 m 20 boxjumps 24″ 20 wall balls 20# Great job everyone! Thanks to everyone who helped out!
Ready for some warm weather? Its coming. Hope everyone enjoyed their substitute coach this evening. Big thanks to Craig, Farron, tator, and Bryan. We got a lot of work done at the building. Getting us back on track, hope fully only 4 to 5 weeks away. Please bare with us in this transition period we
So I want to have a contest lets see who can come up with the best name for out new box. 1st street machine shop, where don’t use machines, because we are machines. Something cheesy like that is what I’m looking for. Looking for a couple good ones then we’ll vote. Either post them or
Happy tuesday!!! Get to work: 50 box jumps 50 knees to elbow$ 50 kb swings Yeah buddy! Swell job everyone!
Well, here’s a shot at a pick your wod: Cindy or mary Cindy 20 min amrap 5 pullups 10 pushups 15 squats Mary 20 min amrap 5 hspu 10 single leg squats 15 pullups Good stuff! Every body flat got after it!!! Nice job!!!
Another beautiful day, how about a half angie with a murphish twist: 800m 50 pullups 50 pushups 50 situps 50 squats 800m Good stuff! Some increadable performances! Props to amy g on doing half the wod with kipping pullups! Love seeing all out push on beer fridays!
Another beautiful day! How about a little barbell play: 5 rounds 5 deadlifts 5 hang cleans 5 p/pp/pj 5 back squat Good work!
happy tuesday everyone is time for a leg burner: 5 rounds 10 pullups 20 squats 30 double unders great job everyone! what a beautiful day and that was great workout!
Happy valentines day! How about a wod: 15 min amrap 10 p-burpees 10 walking lunges with 45 lbs over head Nice job everyone!!! Congrats to bryan on the showing in the crossfit competition over the weekend thanks to everyone who attended I know bryan appreciated it! Way to rep the ppt!