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In just 4 short weeks I feel much stronger and am able to do exercises I haven't done since college! My energy level is much higher throughout the day and I look forward to keeping up this level of fitness.
Mark Rowe
CrossFit WOD
With the Wind
 

By Michael Gregory, on 25-05-2008 16:33

Views : 209    

img_9825.jpgThe ladies of the AM class off and running before most even thought about waking up.

WOD
Sprints
10 X 10 yds
10 X 20 yds
8 X 40 yds
6 X 60 yds
4 X 80 yds

2 X 100 yds

Time each sprint and rest aprox 30 sec to 1 min between each one.

 Finish with a one mile jog.

Last update: 25-05-2008 16:33
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Day the Dumbell reigned!
 

By Michael Gregory, on 24-05-2008 17:03

Views : 216    

img_9850.jpgDon doin damage with the Dumbells.

 

WOD
For time
10-9-8-7-6
5-4-3-2-1
30 lbs
DB Deadlift
DB Clean
DB Press

Last update: 24-05-2008 17:03
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Get it Up!
 

By Michael Gregory, on 23-05-2008 19:38

Views : 211    

img_9312.jpg  Zac showing how to explosively get that weight off the ground.

WOD
"Grace"
For time
30 Ground to Overhead

Last update: 23-05-2008 19:38
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Rings Galore
 

By Michael Gregory, on 21-05-2008 09:40

Views : 217    

jimring.jpgJim performing a ring row during the evening KettleBell Class.

 

WOD
7 Rds for time:
10 75lb Sumo DL High Pulls
10 Ring Dips

 

Last update: 21-05-2008 09:40
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Down and Up
 

By Michael Gregory, on 07-05-2008 14:54

Views : 322    

freethrusters.jpg Thrusters in the sun. Saturday workout at CFC HQ.

 

WOD
Clean and Jerk
1-1-1-1-1-1-1

Last update: 07-05-2008 14:54
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