As many rounds as possible in 20 minute of:

run 400m
15 x wall balls 20/10lb
12 pull ups

Image: Dr. Romanov and Rowing Gold Medalist Erin Cafaro demonstrate the “Pose” method: Weight on ball of the foot, legs in the “4” position with full body lean, back knee slightly bent.

Accomplishments at CF Alex keep rolling in!! Brad turned in a solid performance on a 9 mile run last Saturday then 2 days later did Fran in 5:09 making him no. 3 on the leader board. Oh yeah, and he had not run over 5 miles since 1999. Speaking of the leader board, Lisa took the no. 1 lady’s spot for Fran. Carey keeps on improving his run and finished a 5k a few nights ago. Roger not only finished the 9 miler strong but he finished the 2011 Spirit’s 5k in under 25:30. The biggest accomplishment goes to Brad for not doing bench press last week…can he go another week?

Come by the gym for a warm up before the Spirit’s 5k.  Meet at 1:15pm at the gym.

After a sedentary lifestyle, a badly injured back and other health complications, J. Rich Wilson dives into CrossFit in an attempt to better his quality of life before turning 40. read more here

We are excited about the wave of ladies joining CrossFit!!!! Please read the post from January 6 to address some questions that a few ladies have brought up. 

CrossFit Endurance Swimming: Developing Streamline

You can’t out train a bad diet. Lance & William have experienced amazing results with the Paleo Diet: fat loss, increased performance, lean muscle mass & less stress. We will begin providing more info on the Paleo Diet but here is a good intro.

We will either find a way or make one. – Hannibal