November 2009

Monday 091130

21-15 & 9 rep rounds for time of:

Handstand push-ups

Chest to bar pull-ups

Kettlebell swings (Men 70 lbs, Women 45 lbs)

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There will be a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December.  If the 7:00 am class has 5 or more participants throughout the month the class will become permanent.  The class will start this Wednesday, December 2nd.

This Saturday we will be participating in the Hero WOD Fundraiser dedicated to the four fallen Lumberjack CrossFit soldiers at Fort Hood.  For more information about the fundraiser or how to get registered, click here.  If you would like to donate but not get registered you can click here.  Thanks for your support!

Sunday 091129

Rest day

Daily leader board for October 2009.

Saturday 091128

3 Rounds for time of:

21 Deadlifts (Men 135 lbs, Women 85 lbs)

15 Hang power cleans (Men 135 lbs, Women 85 lbs)

9 Thrusters (Men 135 lbs, Women 85 lbs)

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The 11:00 am free introductory class is canceled today.  Sorry for any inconvenience.

Friday 091127

We are closed today but here is another workout you can do anywhere.  Do it!

10 Rounds for time of:

10 Burpees

20 Sit-ups

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Tomorrow’s (Saturday) 11:00am free introductory class will be canceled but the 9:00am and 10:00am classes will still be offered.  Sorry for any inconvenience.

Thursday 091126

Happy Thanksgiving!

We are closed today but here is a workout you can do anywhere.  Do it!

5km run

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We will be closed tomorrow (Friday) for the Thanksgiving Holiday. This Saturday’s 11:00am free introductory class will be canceled but the 9:00am and 10:00am classes will still be offered.  Sorry for any inconvenience.