Tuesday 090630

“Jennifer”

As many rounds as possible in 15 minutes of:

250 Meter row

25 Wall ball shots (Men 20 lbs, Women 14 lbs)

Post rounds to responses.

Congratulations to Jennifer on her CrossFit Level 1 Certification and Happy 25th Birthday!!

We will be closed this Saturday, July 4th. We would like to encourge everyone to do The Fleet Feet Firecracker 5km. Click here for more details and to get registered online.

The 7:30 pm class on Mondays and Thursdays will be canceled until July 14th. At that time we will be changing it to Tuesdays and Thursdays. Sorry for any inconvenience.

Monday 090629

For time:

400 Meter run

21 Dumbbell hang power cleans (Men 45 lbs, Women 25 lbs)

21 Pull-ups

400 Meter run

21 Ring dips

21 Dumbbell push press (Men 45 lbs, Women 25 lbs)

400 Meter run

Post time to responses.

We will be closed this Saturday, July 4th. We would like to encourge everyone to do The Fleet Feet Firecracker 5km. Click here for more details and to get registered online.

Sunday 090628

Rest day

Saturday 090627

“Fran”

21-15-9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)

Pull-ups

Post time to responses.

Compare to March 12, 2009.

Friday 090626

“Annie”

50-40-30-20 & 10 rep rounds for time of:

Double unders

Sit-ups

Post time to responses.

Compare to February 23, 2009.