Monthly Archives: December 2011

4 Rounds: 10 Handstand Pushups, 10 4-way sit ups, 10 good mornings with weight, 20 squats with weight (sausage).

We are about to start a New Year! (I think you all figured that out by now). What are your goals and resolutions? Do you want to lose weight, get stronger, learn a new skill? We can help! Come and talk to us- we have ideas and plans to get you to your goals!

Crossfit Marathon!

Check out this Crossfit Marathon on January 1st to help inspire you!

Also, check us out on Facebook for daily news- such as new diet information and contests we are interested in participating in.

10 ROUNDS:

20 METER FARMERS CARRY(20KG/10KG)
10 HR PUSH-UPS
10 SAUSAGE SLAMS

5 ROUNDS:

9 DEADLIFTS
6 HANG SNATCHES
3 OVERHEAD SQUATS (135/95)

THEN, OTT OR OTHER TRAINING RUN

5 ROUNDS:

5 BEAR COMPLEX(110/75)
10 PULL-UPS
50 JUMP ROPES

4 ROUNDS:
.2 RUN
15 WALL BALL
10 PARALETTE PUSH-UPS

Final weighin for the “Lose 10 # by Christmas” is tomorrow 12/24- we already have 1 person who made it. You have to weighin if you want to share the pot.
We will be closed on Sat the 24th, and Sat the 31st due to the holidays. Monday- Friday normal hours.

12 exercises- run just like the song. Round 1: 1 Wall Climb. Round 2: 2 handstand pushup, 1 Wall Climb. Round 3: so on. Gotta come in and see what the rest are!

“FRAN”

2 ROUNDS

.1 RUN, 10 HR PUSH-UPS,
.1 RUN, 10 BOX JUMPS,
.1 RUN, 10 VERT. AB. THRUSTS,
.1 RUN, 10 KB SWINGS,
.1 RUN, 10 BURPEES