CrossFit is, quite simply, a sport-the "sport of fitness." We've learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

Saturday, November 14, 2009

Happy Birthday George!

Workout of the Day

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

Friday, November 13, 2009

Workout of the Day

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Thursday, November 12, 2009

Jumping Pull-ups

Workout of the Day

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

George's 1st Birthday party is tomorrow night at 7 PM at the gym.

Wednesday, November 12, 2009

Jason, a/k/a "Bean Dip" is the only competitive eater we know who trains with CrossFit

Workout of the Day

5 Rounds for time:

400m run
30 Back Extension
30 Wall Ball

Olympic Lifting Skill Sessions tonight at 4 PM and 6 PM.  Henceforth, every Wed & Thur Chandler Alford will lead an O lift class for all levels at 4 PM.  Tonight, and on all future HQ Rest Days that fall during the week (Mon thru Fri), Jason Bourgeouis will conduct an O lift class for all levels at 6 PM. 

Today is Veterans Day, and yesterday was the 234th Birthday of the U.S. Marine Corps.  Many thanks to all who serve and have served this country.

Tuesday, November 10, 2009

Richard goes after Knees To Elbows

Workout of the Day

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday, November 9, 2009

Brian Mackenzie, CrossFit Endurance, leads a dynamic stretch at the CrossFit Endurance seminar Sunday.  Try it at home: walk about 10 yards on your hands and feet in this position, legs straight, back extended (notice many rounded backs), heels on or close to the ground, then  turn and walk backwards 10 more yards in the same way.

Workout of the Day

Run 5K.  Or come to the gym for a surprise.

Sunday, November 8, 2009

You put your left foot out, ...

We are closed today in order to host the CrossFit Endurance Seminar.