“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Sponge and Yeti rowtastic!

***OK everyone.. the Holidays are HERE! sooo to keep everyone from falling off we will be having WODs at the gym Christmas eve, Christmas day, and the day after Christmas. The WODs will be held at 9:30am each day, all other classes will be closed.***

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Another great use for the rings, rest stabilizers

FYI.. There will be no 7pm class on Halloween night, there also will be no 9:30 am class on Sat. Class on Sat. will be held at 4:00pm ( costume optional but prefered ) and we will be having a lil get together after the WOD to include 1 pullup, 1 oz of beer on the minute for 100 min or as long as you can last,and god knows what else will come up.. bring twister, jello shots,food, your friends, your own alcohol.. whatever WHAT KIND OF BEER SHOULD I BUY FOR THE PULLUPS/SHOTS? lemme know

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Nutrition is the foundation of your performance

here are a few reads for you on the zone and nutrition complete with some yummy recipies

http://www.crossfit.com/journal/2007/12/cfj_issue_15_nutrition_avoidin.html
http://www.crossfit.com/journal/2007/10/zone_meal_plans_crossfit_journ.html
http://www.crossfit.com/journal/2006/08/glycemic_index_nov_2002_cfj_1.html
http://www.crossfit.com/journal/2007/01/fit_to_eat_pick_of_summer_dinn.html
http://www.crossfit.com/journal/2007/05/fit_to_eat_spring_dinner_menu.html
http://www.crossfit.com/journal/2007/05/fit_to_eatsummer_picnic_menu_b.html
http://www.crossfit.com/journal/2007/05/fit_to_eat_spicy_summer_barbeq.html
http://www.crossfit.com/journal/2007/06/fit_to_eat_peak_of_summer_dinn.html
http://www.crossfit.com/journal/2007/06/fit_to_eat_autumn_dinner_by_be.html

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If youve got a twenty pound vest or body armor, wear it.

Post time to comments.

Ben and Penny deadlifting

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

want to get crazy looks from your neighbors? run around with body armor on!