June 18, 2008

Wednesday 080618


21-15-9 reps

Deadlift (Men 225lbs, Women 165lbs)

Handstand push-ups

Post time to responses.

We will be doing 2 minute time trials for pull-ups, push-ups, sit-ups, squats, 400 meter run and a 800 meter run with a 2 minute rest in between exercises. This will be repeated in 4 weeks to mark progress for those participating in the CFJ Zone challenge.


June 17, 2008

Tuesday 080617

In as few sets as possible:

75 Overhead Squats (Men 95lbs, Women 65lbs)

Rest as needed in between sets.

Post number of sets to responses.

Don’t forget to make plans to attend Brandon and Karla’s going away party this Saturday, June 21st at The Berry Farm!  We will be having some fun outdoor CrossFit competitions, a BBQ, and swimming!  Bring the whole family or yourself and come out for some fun you won’t want to miss!


June 16, 2008

Monday 080616

For time:


30 Thrusters (Men 95lbs, Women 65lbs)

30 Pull-ups

30 Kettlebell Swings (Men 55lbs, Women 35lbs)

30 Push-ups

30 Sit-ups

30 Burpees

30 Push Press (Men 95lbs, Women 65lbs)

30 Knees to elbows

30 Wall ball shots (Men 20lb ball, Women 12lb ball)

30 Double Unders

Post time to responses.


Here is a sneak peak of one of the exercises that will be in this weekends competition at the Berry Farm!

June 15, 2008

Sunday 080615

Rest day


For time:

1 Mile run

This Saturday, June 21st, we will be having a going away party for Brandon and Karla at the Berry Farm near Bristow at 10:00 am. There will be outdoor CrossFit competitions along with a BBQ and swimming. Please R.S.V.P. to responses.

June 14, 2008

Saturday 080614

3 Rounds for time of:

800 Meter run

30 Kettlebell swings (Men 55 lbs, Women 35 lbs)

50 Sit-ups

Post time to responses.


The 1:00 PM Saturday class will no longer be offered. Sorry for any inconvenience.

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