The Seven…

(Courtesy of CrossFit.com) 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 dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Bars everywhere! Two of our youngsters throwing it down today, Paulina and Nick F. Way to work through it guys!

Seven Rounds For Time:

7 HSPU

7 Thrusters

7 Knees to Elbows

7 Deadlifts

7 Burpees

7 KB Swings

7 Pullups

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

                                               100 Air Squats

                             Dustin P. 3:24   Nick P. 3:35 @ 275#

Andrew and Jill Crushing it on Friday Night

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 (www.crossfit.com) 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 is Murph or not tomorrow inevitably will be another interesting Board Day.   Also, there are two empty spots for workouts on the board so if you have any good suggestions bring them in!

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 being the emphasis here.  Last but not least, with the weather changing a proper warm up and spending extra time on mobility (post wod) is going to be very important.  Aches and pains are emphasized with cold weather!  So make sure you get in on time and warmed up properly.

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 everyday with tips for the workouts, nutrition, and all kinds of stuff.  In the meantime check out Beau’s mean foot lock (try and imitate him he crushes the rope!)