CrossFit is, quite simply, a sport-the "sport of fitness." We've learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

Tuesday, March 31, 2009

AF Tom visits while on leave from defending the free world

Workout of the Day

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Monday, March 30, 2009

 The Red Heads

Workout of the Day

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Arm Wrestling Thur night at 7:30 PM

Sunday, March 29, 2009

Julie & Kulsoom

Workout of the Day

"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 which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Arm Wrestling Thursday evening, 7:30 PM. 

Saturday, March 28, 2009

Though new to CrossFit, Ashley gets the high intensity part.

Workout of the Day

Make Up Day.  Make up your own workout.  Make up a missed workout.  Or try this

3 rounds for time

25 Wall Ball (20/14)
20 Kettlebell Swings 24 kg
10 Pull-ups

Friday, March 27, 2009

Aftermath of "Fight Gone Bad"

Workout of the Day

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Thursday, March 26, 2009

Both girls beat both guys in this "Karen" workout.

Workout of the Day

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

Wednesday, March 25, 2009

Having fun with Fight Gone Bad

Workout of the Day

Front squat 3-3-3-3-3 reps

Post loads to comments.

Nice article about CrossFit in the Denver Post recently.

Tuesday, March 24, 2009

Laura D.

Workout of the Day

Make Up Day:  Make up a missed workout.  Make up your own workout.  Or try this:

Deadlift

5-5-5-5-5

The new pull-up bar out front allows for a totally new form of guerilla marketing: assvertising

Monday, March 23, 2009

Georgia Tech Rugby defeated Florida Atlantic University 12-8 in a tense quarter final playoff match this past Saturday to win a spot in the South D2 Championships next weekend in Tuscaloosa, where they will play highly rated East Carolina University in a semi-final on Saturday.

Workout of the Day

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Sunday, March 22, 2009

George meets Winston, and has to decide whether he is friend or snack

Workout of the Day

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to Nov. 25, 2008.