Five Rounds For Time: Front Squat 135lbs (85lbs), 10Reps Run 400 Meters “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full...

Do to the Weather the 5K Run will be postponed to later in the week. Today we will be doing “Fight Gone Bad”. Three Rounds Of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from...

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For Time: 50 Muscle-ups If you are close to doing a muscle-up, first practice the movement. Then complete the following: 100 to 250 Pull-ups 100 to 250 Dips Partion the pull-ups and dips as needed. Typically 5 pull-ups and 5 dips is equal to one muscle-up. Example full sub Workout for the 50 Muscle-ups would be: 25 Rounds for Time of: 10 Pull-ups 10 dips Results of 3/27/09 Ryan M.- 10rds+10Thrusters Matt C.- 12rds+6Thrusters Deanne-...

CrossFit Total Back Squat, 1 Rep Shoulder Press, 1 Rep Deadlift, 1 Rep The “CrossFit Total” is a sum of your max 1 rep lift of the above three exercises. DON’T CHEAT YOURSELF! Do your best to practice full range of motion with all the workouts. Remember as intensity increases you want to strive to keep your technique in the 80percent zone. Results of 3/25/09 WOD Paul- 8:29 Kyle- 28:46 Dave- 12:08 Ryan- 11:31 Lynn- 16:48 Ron R.-...

Five Rounds For Time: 55lb Shoulder Press, 21 Reps Back Extensions, 21 Reps Got to love those Abmats! Results of 3/24/09 WOD Tony T- 12:02 Dixie- 16:02 Dianna- 12:35 Ryan- 23:20 Kyle M.- 17:19* Pat M.- 16:42** Ron R.- 17:01*** Jim G.- 14:53 Nate- 20:03*** Jim C.- 22:41** Steve F.- 11:59 Mike D.- 15:54 Andy F.- 13:43 Bob- 19:42** Al- 11:08 Jimmy H.- 12:37 Lt.- 19:01** Lisa W.- 8:32 Matt T.- 12:24 Dom C.- 7:49 Mike G.- 15:49 Tommy S.- 12:21 Steve B.-...

For Time: 30 Sit-ups 30 Double Unders 30 Sit-ups Walking Lunge, 30 steps 30 Sit-ups 30 Burpees 30 Sit-ups “An average of your max back and front squat is an excellent measure of your core, hip, and leg strength. Your max overhead squat is an excellent measure of your core stability and control and ultimately your ability to generate effective and efficient athletic power”. (CrossFit Journal) Results of 3/23/09 WOD Lynn M.-...

Complete the Following: Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 I am glad to see a lot of members inquiring about the Zone Diet. It works especially well for CrossFitters. Above I have attached a link to CrossFit Journal Article Number 21. This article breaks down the Zone Diet for you and even gives you a nice Block Chart. It is a free article from CrossFit. Just click on the image to bring it...

Today is Open Gym. If it is not a rest day for you then it is a good day to make up a WOD or do the following WOD for time: 30 Wall Ball Shots (20lb) 30 Pullups 20 Wall Ball Shot 20 Pullups 10 Wall Ball Shot 10 Pullups Pukie claims another victim! Results of 3/21/09 WOD Pat M.- 25:54** Ron R.- 23:15** Dan S.- 21:53** Ryan M.- 22:13** Jim G.- 23:09** Kyle- 31:58** Steve-...

“Michael” Three Rounds For Time of: Run 800 Meters 25 Back Extensions 25 Sit-ups Isabella (age 6) cranks out some pullups with her dad Results of 3/20/09 WOD Ryan- 5rds** Matt- 6rds Deanne- 5rds LT- 6rds+200m Kyle- 5rds Jim- 6rds+200m Pat M.- 4rds+9Thrusters** Dixe- 4rds+6Thrusters** Andy F.- 4rds+3Thrusters Ron- 5rds Bob B.- 6rds+300m Al B.- 7rds Ron R-. 6rds Dominic- 4rds+232m Lisa- 3rds+2Thrusters Tracy- 5rds+5Thrusters Paul C.-...

AMRAP 15 Minutes of: 300 Meter Row 12 Thrusters 65lbs Pat Moran with 500lb on the...

Deadlift 3-3-3-3-3 “Go Big or Go Home!!” Pulling Exercises: Hip It Before You Whip It(CrossFit...

CrossFit Warmup 3 Rounds of 10-15 Reps of: Overhead Squat 45lbs Sit-up Back Extension Pull...

“Griff” Run 800 Meters Run 400 Meters Backwards Run 800 Meters Run 400 Meters...

Ten Rounds for Time of: 12 Burpees 12 Pullups Our Grand Opening started by having a group of soon to be Marines come in and do a workout. We really appreciate the service provided by our military and we were happy to give them a good workout. We all had a lot of fun and a few guys even met pukie. We wish them well as they go off to do great things in the Marine Corps. Semper Fi! Check out our photo gallery for more...