10 Rounds for time:

7 med-ball cleans

7 Burpees

* childcare will now be from 9 am – 12pm Mon-Fri and 9 am on Saturdays(no more 8 am until we get requests from 4 or more people).  As always, unsupervised childrens playroom in the afternoon! 

  * There will not be childcare on Labor Day for our 9 am class.

Have a great weekend!!!

4 Rounds for Time:


21 Kettlebell Swings (M- #55, W- #35)
15 Sumo-Deadlift High-Pull (M- #95, W- #65)
9 Overhead Squats (M- #95, W- #65)

We will be open Monday for a Labor Day WOD @ 9 am

Bring a family member or friend in for a complimentary work out.

There will be no child care available.

Please post in comments if you plan on attending.

AMARAP 20 Minutes:

100 m Sprint Forward

100 m Sprint Backward

3 Handstand Push-Ups

6 Pull-Ups

9 Burpees

Fight Gone Bad >

Thrusters (M- #75, W- #55)
Sit-Ups
Hang Cleans (M- #75, W- #55)
Dips
Row for Calories

Happy B-day Darby….xoxo

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

Ring Push-ups

Front Squats (M-#95, W-#65)

Box Jumps

3 Rounds for time:

50 Double-Unders or 250 singles

250 M Row

800 M Run

F riday, August 22, 2008 (W)

3 Rounds for Time:

21 Deadlift (M- #135, W- #90)
15 Back Squats (M- #135, W- #90)
9 Push-Jerks (M- #135, W- #90)

3 Rounds for Time:

• 21 Dead Lift (M-#135 W-#90)
• 15 Back Squat (M-#135, W-#90)
•  9  Push-Press (M-#135, W-#90)

Hey, CrossFit Fans! We finally have the new blog up and want you to take a proactive stance by offering your feedback in the comments section. This is going to be the new way for you to interact with us, but, more importantly, to share information about exercise, nutrition, and why we are the best in the industry at what we do. Remember … it's you that makes CrossFit great, and we are grateful to each and every one of you.