Archive for November 2011 | Monthly archive page

The Seven…

(Courtesy of A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues […]

I am thankful for… Teammates!

Great workout today. Good people, good workout, good food. Nothing better. Thank you to everyone who showed up and put out some major effort in the team workout on Thanksgiving day.

Dead… Legs

                                     For Time:                                                 30 Deadlifts                      […]

Happy Birthday Hector…

AMRAP in 22 minutes: Run 400 m. with wieght Partner does… 10 Weighted Push Ups Max Rep Strict Pullups

Holiday Hours

Happy Thanksgiving! Make sure you get your wods in so you can indulge in the feasts. 11/24/11– Thanksgiving (9am ONLY) 11/25/11– Badminton Tournament 10am (8am & 9am classes ONLY) 11/26/11– Board Day (10am) 11/27/11– Make Up Day (10am)

Squat Throw, Squat Catch

For Time 21-15-9: Wall Ball 2 for 1’s Ball Toss Sit Ups Tomorrow at 7pm CrossFit Open Practice!- Dress Warmly for there may be some running, and the evenings are a bit chilly. 

Rest Day

It was a good week of training this week, with lots of emphasis on the core.  Glad to see we all made it through.  Cool picture of Lauren doing an improvised GHD sit up, and making it look stylish.  

Happy Veterans Day!

Happy Veterans Day to everybody out there.  I hope you all enjoyed your Friday, wether you got the day off or not!  For veterans day on the Mainsite ( we saw Murph come up.  My question is, will anyone put in for Murph tomorrow? I guess we will have to wait and see.  Whether it […]

20 minutes of…

Todays workout was a fight.  No better way to describe a workout in which you have to constantly tell yourself “just one more rep”.  Good job to everybody for completing it and pushing yourselves on the heavy cleans.  Above is a picture of Coach Nick teaching the clean, get those elbows through at the top […]

Rope Climbs…

Great job everybody on your rope climbs today! It is great to see people challenging themselves and pushing some limits.  We have so many people making the rope look easy now that we are going to have to throw something more challenging at you guys soon.  Keep your eyes peeled for new post just about […]