Saturday 4/9/11 @ 10:00am

WOD
-Row 2,000m in 7 min and 30 seconds If not completed perform "Fran"

Have Fun!

Friday 4/8/11 @ 6:30pm

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Have Fun!

Thursday 4/7/11 @ 7:00pm

WOD 5 rounds for max reps of:

1 minute pushups (hands off floor at bottom)

1 minute Double Unders

1 minute walking lunge steps (kiss knee off floor)

1 minute push press (Men 75 lbs, Women 45 lbs)

1 minute rest

**with a continuous running clock**

Have Fun! Post songs you would like to hear during the WOD.

Wednesday 4/6/11 Rest Day!

New schedule next week be looking for the new page to the right of the most recent post at the top of the page. Keep implementing paleo in your daily habits to reap the benefits!

Have Fun!

Interview with WODER of the month Ted Parson

Tuesday 4/5/11 @ 6:30pm

WOD 4 rounds for time of:
-400m row
-15 OH squats

Have Fun!

New schedule will be in effect next week. Also a reminder for the fifth of the month. Ted's video interview will be posted tomorrow.

Monday 4/4/11 @ 6:30pm

 WOD 21-18-15-12-9-6-3 reps of:
-Thrusters (Men 95lbs., Women 65lbs.)
-Lateral Jumps (over barbell)

Have Fun!


Weekly Schedule 4/4 - 4/9
-Tuesday @ 6:30pm
-Wednesday, Rest Day
-Thursday @ 7:00pm
-Friday @ 6:30pm
-Saturday @ 10:00am
-Sunday, Rest Day

Sunday 4/3/11 @ 12:00pm

Men's Open Competition Workout:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")


Women's Open Competition Workout:


Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups 
15 Box jumps (20")


Compare times to other Crossfitters at http://games.crossfit.com/. Also you can watch video movement standards so your score is valid.


Have Fun!

WODER of the Month!

Congratulation to Ted Parson!

Saturday 4/2/11 Rest Day

If you have not been doing well on paleo habits or have not done it at all. It is not to late to make a better effort to improve. Keep striving to be the best.

Have Fun!