3 rounds NOT for time: max unbroken muscle ups or strict pull ups 4 x wall climbs 6 x pistols each leg (alternate legs as needed but do these consecutively) 2 x rope climbs Demonstration of proper dead lift performance. We Are Really Really Healthy (The truth about food and health claims) - Whole9 Watch

"Helen" 3 rounds: 400m run 21 x kettlebell swing (24/16 kg) 12 x pull ups Beyond Broken - CrossFit Lisbeth Nutrition in 60 Seconds from Whole9: I eat real food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods Read more »

Back Squat 5-3-1-5-3-1-5-3-1 (For those following the front squat and over head squat program, do that instead) Johnny at the Team Red White & Blue Tire Flip Contest Is Honey A Safe Sweetener? - Mark's Daily Apple "I Am The Fittest" - video [wmv] [mov] [HD mov] Register for the Open here. The Fuzz Read more »

Complete as many rounds as possible in 12 minutes of: 8 x Deadlift (225/145 lb) 8 x Bar-Facing Burpees Congrats to CFA Athletes Billy, Lance, Stephen and Dan and local runners Spencer and Brian for completing Rouge to Orleans - a 126.2 mile, 6 man relay run along the Mississippi River from Baton Rouge to Read more »

5 rounds: 3 x squat cleans (185/135 lb) 10 x hand stand push ups 15 x pull ups What is so great about this picture? A young boy sitting still while his mom is doing a WOD. Kids at CFA: Let's just get to the point. The kids at the gym are getting out of Read more »

Gymnastics & Olympic Lift Practice: 3 rounds NOT for time: 3 - 5 unbroken muscle ups or 8 - 10 ring pull ups and dips 6 pistols on each leg 6 kettle bell snatch on each arm Skill Work: squat cleans Denise with a solid up-right position during sots press. Team RWB- Louisiana — Crossfit

3 rounds for time of: Run 400m 12 x box jumps (24"/18") 12 x toes to bar Lori throwing up some weight!!! Congrats to Chris A. for becoming Level 1 CrossFit Certified!! Chris's dedication to virtuosity with the CF movements has really paid off over the past year!! Dragon Boat Races benefiting the Alexandria Museum Read more »

Strength WOD Spend 20 minutes working up to a heavy split jerk. 5 x 5 dragon flies Olympic Lifting Coaching: Now available on Tuesday and Thursday evenings at 6pm will be Olympic Lifting Coaching in small group settings. The sessions are for those who may be just starting out or for those with a basic Read more »

3 rounds: 15 x thrusters (95/65 lbs) 15 x chest-to-bar pull ups 50 x double unders Cash out: 500m row CrossFit's scalability and functional movement make it the ideal program for all individuals from the elite athlete to the grandmother. CrossFit's functionality benefits the NFL player in the Super Bowl, individuals on the Biggest Loser

400m run 21 - 15 - 9 Dead lift (185/135 lb) Burpees Doug throwing around the 32 kg kettle bell. Create Your Ideal Life With Goal Setting - Lululemon Athletica More evidence that forefoot/barefoot running style is safer - Wired. Intro Class, Saturday 9am - If you've been looking to give CF a try, please join Read more »