Archive for May, 2011


Tuesday, May 31st, 2011

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9 reps, for time
Handstand push-ups
Ring dips

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Happy Memorial Day

Monday, May 30th, 2011

Remember all those who serve.

No Classes for Memorial Day

Sunday, May 29th, 2011

There will be no classes Monday, May 5th. Everyone please have a happy and safe Memorial Day.


Sunday, May 29th, 2011

Break a leg Jack and Serious!

5 Rds. “Cindy” + 10x DU’s + 10x Sit Ups
4 Rds. “Cindy” + 20x DU’s + 20x Sit Ups
3 Rds. “Cindy” + 30x DU’s + 30x Sit Ups
2 Rds. “Cindy” + 40x DU’s + 40x Sit Ups
1 Rds. “Cindy” + 50x DU’s + 50x Sit Ups

Scale as needed. “Cindy” may be 3-6-9 rep scheme. “Annie” may cut reps in half.

5 pullups
10 pushups
15 squats

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Saturday, May 28th, 2011

Compare to Tuesday, December 14th, 2010

3 rounds, 1 minute at each station, total reps=score
Deadlift (225#/175#)
Sledghammer tire hits
KB swings (70#/45#)
Ball slams (20#)
KB snatch (35#)
Rest 1 minute


200 Sit-ups

First 50 reps with a 25lb plate, second 50 reps with medicine ball, last 100 no weight

New Class on Sunday

Friday, May 27th, 2011

Just a reminder that we will be adding a new class this Sunday morning at 8:00 am. Pleases show support.

CrossFit Deck Of Cards

Friday, May 27th, 2011

Rep count = the number on the card. Aces = 20x reps and Jokers are 50x reps. Your score is what card you end on.

Hearts = Squats

Diamonds = Push ups

Spades = Pull ups

Clubs = Sit ups

Joker #1 = Burpees

Joker #2 = 800 Meter Run

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Joey B’s f#cked-up birthday WOD

Thursday, May 26th, 2011


Tell us Joe, can you still get-”it”-up?

Happy Birthday Joey B!

1 round, 37x reps each





KB swings (50#/35#)

Knees to elbows

Thrusters (45#/25#)


Walking lunge steps

Paralette pass-throughs

Good Mornings (45#/25#)

Double unders

Shoulder press (45#/25#)

Box jumps


Wall ball (20#/14#)

Medicine ball cleans (20#/14#)

Push press (45#/35#)

Ring rows

Floor-wipers (45#/25#)


Wednesday, May 25th, 2011

Skill Work:
Back Squat


5 rounds
50x Double unders
10x Handstand push-ups
40x Double unders
8x Handstand push-ups
30x Double unders
6x Handstand push-ups
20x Double unders
4x Handstand push-ups
10x Double unders
2x Handstand push-ups

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Today’s Program

Tuesday, May 24th, 2011

5 rounds
Run 800m
20x Thrusters (65#/55#)
15x Pull-ups

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