10 K?? OMG We are going to have a 5:45 am class starting at our house call for directions if you are interested, yes we will still have 6:00pm also. 304-8967

Bring your ipod and your favorite running shoes we are going for a little run

Three of our CrossFit STUDS throwing EVA down!! (Chris,Justin,Mike)

“EVA”

5 Rounds for time

800 meter run

Kettlebell Swing 30 reps 70lb men-women 53lb

Pullups 30 rep

Hope everyone has life insurance!! This is going to SUCK!!

A couple of our CrossFit guys building sand castles!

God has promised VICTORY for you!! Hope every one had a great rest day.

CrossFit Total

Max Back Squat 1 rep

Max Shoulder Press 1 rep

Max Deadlift 1 rep 

40 Belated Birthday Burpees for Mike!        

GBD!! Bring your game face!!     Extra credit 40 wrist curls LOL!!                 

Thanks for teaching Nicole! Hope nobody broke a window or got a black eye LOL!! The RED SOX are AWESOME! Game was a blast sorry Yankee fans. I guess I better put on my running shoes and give this workout a GO!

  “NICOLE”

Complete as many rounds in 20 min

400 meter run

Max rep pullups                     No 4:00pm advanced class today! 

                                                             GO RED SOX!!           

Our new place is under construction we are sooo excited!!  We will keep you posted on the progress. Glad we had a place to start now it’s time to move on!!

Complete as many rounds as possible 20 min:

95 lb Thruster 5 rep

95 lb Hang Powercleans 7 rep

95 lb Sumo Deadlift High Pull 10 rep

Our morning  HOT MAMA’s did awesome!

Kerri (45lb) 11 rounds

Nicole (45lb) 10 rounds

Jodi (55-45lb) 8 rounds

Kristen Rx’d 11 rounds + 5 thrusters + 5 hang powercleans

Our STUDS!!

Chris Rx’d 9 rounds-Karl Rx’d 9 rounds + 1 thruster-Gimpy Rx’d 9 rounds + 1 thruster 1/2?? no such thing BS!!

Mike Rx’d 7+ rounds

Justin Rx’d 8 + rounds

Our Hot Jen 7 + rounds

Browler!! has finally picked a workout to make his Birthday a day to remember!! Can’t wait! Hope everybody can make it 6:00pm.

Front Squats

3-3-3-3-3

See you all there !!!!

3 Rounds for time

400 Meter Run                                                                            

Kettlebell Swings 21 reps 1 1/2 pood                                        

2 of our youngest Crossfitters

Happy Fathers Day everyone !!! 

Happy Birthday Karl