Saturday, 09.04.10: Bye Bye Summer...

Happy Labor Day!

Have a great holiday weekend!

Molly trying to save Seamus from going out into the waves...Classic!

Friday, 09.03.10: Fight Gone Bad

Dima's last day before going back and dominating H.S.

"Fight Gone Bad"

3 to 5 Rounds, up to you today

1 Min of each:

Wall Balls 20#12#

75lb. SDHP

Box Jumps

75lb. Push Press

Row (Calories)

Each rep equals 1 point

Dima finished up his last day with a total of 243 box jumps during 5 Rounds of "Fight Gone Bad"

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Great work this summer, ladies!

Thursday, 09.02.10: Death by Pull-Ups

WOD:

"Death by Pull-Ups" for 15 Minutes

Met-Con

10-9-8-7-6-5-4-3-2-1

Snatch 95#/65#

HSPU

Wednesday, 09.01.10: WOD

Warm Up

20 Wall Balls

200M Row

20 Wall Balls

20M Row

Dynamics

Sumo-Spiderman-Hip Flexors

Shoulder Series

WOD

"Elizabeth"

21-15-9 of:

Squat Cleans 135#/95#

RIng Dips

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Dante has had a great summer, nice technique on the Squat Cleans today!

Parents you have a choice, you can continue to believe in old school myths that weight training will stunt your child's growth, or educate yourself on the matter by reading something from a valid source.  Either way there are going to be kids like Dante working their ass off, developing skills that are going to help in sport and in life.

If parents are looking for any reading material:

Pediatrics, Volume 121, Number 4, April 2008 policy statement of the American Academy of Pediatrics

Journal of Strength and Conditioning Research, August; 23(5) : 560-579, 2009 policy statement of the N.S.C.A.

Starting Saturday Sept. 11 FREE WOD Class is BACK at 12:00

Check out the new Fall CrossFit Schedule!

(starts after Labor Day)

Tuesday, 08.31.10: WOD

Warm up

2 Rounds Oly Lifts

Strength

Deadlift 3 rounds of 8-10 rep max

AMRAP in 15 Min. of:

Crossovers (no mistakes)

30 Yard Broad Jump

15 Toes to Rings

Cash Out

2X15 Hip Extensions

FREE WOD SATURDAYS ARE BACK SEPT. 11

Monday, 08.30.10: WOD

We're goin MAIN SITE to kick off the week!

21-15-9 for time of:

Turkish Get-Ups Alternating arms w/ 45lb Barbell

Sots Press w/ 45lb Barbell

 

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IT WAS A PRETTY SOLID LAST WEEK TO FINISH UP THE SUMMER

Sunday, 08.29.10: End of Summer Bash

Thanks to everyone who has been working their ass off since we started CrossFit classes this past March.  This summer we really turned it up a notch and have come a long way physically and mentally.  We have established a solid core of firebreathers who will be leaders and friends in our community for a lifetime. 

Good people, good times, and hard work...that's how we roll!