For time:
10 Rds

10 Deadlifts
10 1 Arm DB Jerks (5 each arm)

Get some!

So I think I may get some more t-shirts. Please use the comments to let me know what you think would be good on back. Some ideas are.....

-We put the F-U in Functional
-You are not a snowflake
-Revolutionary Fitness
-Functionally Driven, Aesthetically Rewarded
-Does my fitness make you look fat?!?
-Don’t cha wish your girlfriend/ boyfriend was fit like me!
-I’ve done every girl put in front of me and all I got was this lousy t-shirt.
-Fast Finisher! (Trust me it’s a good thing)
-I know what my bum does for a living!

Toss in one of your own or vote.

Pukie's Playhouse

5 Rds
1 min at each station and 1 min rest between rounds(FGB Style)

Thruster 45, 95
Ball Slam
Box Jump

Count total reps for scores

The lovely ISABEL...

(30 snatches for time)

See above for a demo of the Snatch. Compliments of Mike's Gym and CrossFit.com.

As many rounds as possible in 20 minutes...

5 Bear Complexes
6 Split squat jumps
8 Burpees

Happy Valentine's Day!

100 Wall Ball/ Slam Ball for time

Break up as necessary...

2/12/2007

21, 15, 9

Deadlifts
Pike Push-ups

Feb. 7, 2007

Tabata Fun!!!!

8 Rounds: 20 sec of work and 10 sec of rest at each station. 1 Minute rest between stations. Final score is the sum of the lowest number of reps performed in a round at each station.

Ball Slams 8lb
Goblet Squats 20lb
Box Jumps
V-Ups

Hi there! It's me again and no I am not dead. Been pretty busy with work and such but here I am. By the way there is one, maybe two spots left for the Mon & Wed 6 am class. Just got back from a killer work trip but I managed 3 days of skiing. It is a fact CrossFit has improved my performance. No longer am I stopping half way down the run screaming and attempting to push all the lactic acid out of my legs by rubbing vigorously. It was awesome! OK down to business:

Easy day
100 squats
100 Sit ups
100 Push ups

I have been gone and I need to break everyone back in gently. OK, break in time is over. Be ready for Wed. I am thinking we will practice Tabata intervals.