For time:
30 x pull ups
10 x thrusters (135/95 lb)
25 x pull ups
20 x thrusters (135/95 lb)
20 x pull ups
30 x thrusters (135/95 lb)
15 x pull ups Read more »
"Annie"
50 - 40 - 30 - 20 - 10
Double unders
Sit ups
...these kids will be dominating the ball fields come fall and spring!!
Pot Luck Paleo Night, Monday July 18 at 6:30pm. Come out and eat like a caveman! Bring a Paleo dish. Don't have a Paleo meal...and don't really care? Come anyway! Get Read more »
5 rounds for time:
20 x 10' wall ball shots (20/10 lb)
10 x burpee box jumps
The 5:30am class will likely need to go in two waves. For those wanting to get an earlier start, come at 5:15am for a warm up and get started on the WOD.
Speaking of going in two waves - We
3 rounds for time:
30 x squat cleans (95/65 lbs)
30 push ups
run 800m
Time limit of 35 minutes
...Dionne working on the over head squat at Foundations
Speaking of Foundations, all new members should plan to be at the Foundations Class this Saturday at 9am. Foundations is imperative to your reaching your fitness Read more »
Complete as many rounds as possible in 15 minutes of
Max rep pull ups
Run 400m
Score is total number of pull ups.
...Trayce sporting the combat boots.
Congratulations to Lisa for receiving her CrossFit Level 1 Certification this past weekend at CrossFit Strong in Dallas. Can you find her in the photo on Monday's Read more »
30 x clean & jerk (135/95 lb) & roll out
rest
Max height box jump
...Stephen at Cross Fit St Augustine
"Running Drills Part 3" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
"US Army Cuts Off Five Fingers, Bangs Head" by Thomas Rid, Kings of War. Read more »
Run 1 mile
10 lateral burpees
Run 800m
10 lateral burpees
Run 400m
10 lateral burpees
CrossFit Endurance featured in LA Sports and Fitness Magazine - [pdf]
Happy Birthday to Karla!! Karla will be doing her age in burpees at the 5:30am class.
Saturday: 9am - Foundations Class III & WOD
10am - WOD
Foundations Read more »
Work up to your 1 rep max of push jerk
rest 2+ minutes
21 - 15 - 9
Push Jerk (50% of 1 rep max)
Dead Hang Pull Ups (strict pull up, no kipping)
Tired of the Long Slow Distance (LSD) training? Plagued by over use injuries? Not enough time for LSD? Ready for results? Read more »
3 minutes of kettle bell swings (24/16 kg)
rest 2 minutes
3 minutes of double unders
rest 2 minutes
3 minutes of parallettes
rest 2 minutes
3 minutes of sit ups
Life As Rx 2011, August 13 in Dallas. CF Alex will be putting together a team to compete. If you are interested, let us Read more »