Wednesday, March 31, 2010


We will be closed Saturday and Monday for the Easter long weekend. Friday will be normal class times. Have a great Easter and enjoy your family and friends!


Overhead Squat 3,3,3
Front Squat 3,3,3
Back Squat 3,3,3

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Tuesday, March 30, 2010


3 rounds of:
10 Squat Clean Thrusters (95/65)
50 Double Unders
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Monday, March 29, 2010


*Nicole is the newest member of the girl's pull-up club! Way to go Nicole!

7 rounds of:
5 Push Press (135/95)
10 Med Ball Cleans (20/16)
10 Knees to Elbows

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Friday, March 26, 2010


*Ryan battling the iron

4 rounds of:
500m Row

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Thursday, March 25, 2010

100325 - "Helen"

*Sammy getting her strut on

3 rounds for time of:
400m Run
21 KB Swings (55/35)
12 Pull-ups

Compare to 100209

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Wednesday, March 24, 2010


*Ah the super jump

Wall Ball (20/16)
Double Unders

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Tuesday, March 23, 2010

100323 - "Cindy"

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to 100205
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Saturday, March 20, 2010


*Todd smiling about getting the weight overhead. Todd you are smiling right?

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Jerk 5,5,5,5,5

For max Weight

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Friday, March 19, 2010


*Eric jumping for joy that his house is almost done!

5 rounds of:
15 Pull-ups
50' One Arm Overhead Walking Lunges (35/20)
50' One Arm Overhead Walking Lunges (35/20)
20 Med Ball Over the Bar (20/16)
100m Run

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Thursday, March 18, 2010


*A before and after of Dana's rack position. Before (top): holding the bar in her hands and away from her shoulders with elbows really low. After (bottom): Bar held on her shoulders, hands used to keep the bar on her shoulders and elbows high! A great improvement and an awesome workout face to boot! Great rack Dana!
3 rounds of:
400m run
10 Clean and Jerks (135/95)
50 Squats
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Wednesday, March 17, 2010


AMRAP in 15 minutes of:
7 KB Swings (55/35)
7 Burpees
7 Box Jumps

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Tuesday, March 16, 2010


A bit of sad news from yesterday: As many of you may or may not have heard Jesse had a major accident at work and cut his fingers off one of his hands. He was airlifted to Victoria where he underwent surgery in an effort to reattach his fingers. I will try to keep people updated as best I can. All of our thoughts and prayers are with Jesse and Jennifer right now. Hang in there buddy, if anyone can overcome this it's you.

With a 1:00 continuously running clock perform
1 Pull-up, 1 Wall Ball
at the top of each minute, increasing the rep count by one (ex. in minute 10 you'd perform 10 pull-ups, 10 wall balls) for each minute until you are unable to complete the required work for the round in the minute. The last completed round is scored
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Monday, March 15, 2010

100315 - "Taranis-tastic!"

Jesse had been bugging me for a few months now to let him do the workouts he did at the CrossFit Taranis Winter Challenge so we decided to turn it into a painstorm by running all of the workouts in a row! Newbies don't worry we already did this one on Saturday and it won't be today's workout! These are some great workouts the guys at Taranis came up with and all together they make a ridiculous painstorm! (*we went with the intermediate standards)

3 rounds of:
1 Power Snatch
5 Overhead Squats
5 Squat Cleans
50 Double Unders
1 Mile Run
25 Box Jumps
25 Burpees
25 Wall Ball
25 Situps
Deadlift (225/135)
Pull-ups (CTB/reg)
Ring Dips

*all workouts to be run one right after the other (ie. once you've finished your third set of double unders go right into your 1 mile run and upon completion of your 25th sit-ups move right into your round of 12 deadlifts)

Saturday, March 13, 2010


*I'm wondering how well Amy will be able to do box jumps when she comes back....She told me that Push-ups are going to be a breeze now and Rx'd to boot! Get well soon Amy!

1000m Row
5 Rounds of:
5 Deadlift (275/185)
10 KB Swings (55/35)
15 Push-ups

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Friday, March 12, 2010


500m Row
Push Press (135/85)
Knees To Elbows
KB Swings (55/35)
50 Double Unders

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*This one's for Dana. The workout is "Nasty Girls" and I believe the amazing women in this video are Annie Sakamoto, Nicole Carroll, and Eva T. The three original badass CrossFIt Girls. In 2 parts because Youtube doesn't allow videos over 10 min.

Thursday, March 11, 2010


*Ken in a previous life! When asked the other day why he couldn't do double unders Ken promptly replied ,"Vikings don't skip. We usually row somewhere and crush people." Truer words were never spoken my friend!

AMRAP in 20 minutes of:
10 Push-ups
10 Box Jumps
10 Wall Ball

Compare to 090722

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Wednesday, March 10, 2010

100310 - "Fran"

*Dave on acid!

Thrusters (95/65)

Compare to 100112

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Tuesday, March 9, 2010


Wall Ball
Knees to Elbows

Rest one minute between exercises

Post total reps for each exercise

*A surf video just because. Some awesome waves and unbelieveable surfers at Teahupoo

Monday, March 8, 2010


*Jesse R. working the deadlift

7 rounds of:
7 Overhead Squats (95/65)
200m Run
7 Burpee Pull-ups

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Saturday, March 6, 2010

100306 - "DT"

5 rounds of:
12 Deadlifts (155/95)
9 Hang Power Cleans (155/95)
6 Push Jerk (155/95)

Compare to 090723

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Friday, March 5, 2010


10 rounds of:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

For max Weight lifted for the whole complex. Rest as needed between rounds.

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This video is for Jesse Ross who is working hard on his one armed power snatch! Keep working man you'll get there!

Thursday, March 4, 2010


4 Rounds of:
400m Run
40 Double Unders
8 Push Press (135/85)

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Wednesday, March 3, 2010


AMRAP in 20 minutes of
4 Deadlifts (225/135)
8 Push-ups
12 Sit-ups

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Tuesday, March 2, 2010


*Congrats to Lisa for getting her first double unders a couple days ago!

100 Lunges
75 KB Swings (55/35)
50 Box Jumps
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats

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Monday, March 1, 2010


Partner Workout
with a partner complete the following for time:
2000m Row
4000lbs floor to overhead anyway
800m run
10 rounds of "Cindy"
-each partner has to row 1000m and you cannot start the floor to overhead until both partners are finished rowing
-the 4000lbs can be broken up anyway you see fit but each partner has to lift at least 1000lbs of the 4000
-the 800m run has to be run as a team ( can't start the run until both partners are finished with the floor to overhead and you can't start your 10rnds of "Cindy" until both parnters are in from the run)
-both partners do 10 rnds of "Cindy" and the clock doesn't stop until both partners are finished 10 rnds each.