WOD Monday 06/01/09

By |2009-05-31T15:02:00+00:00May 31st, 2009|Daily Workout|

With a continuously running clock row one calorie on the C2 rower the first minute, two calories the second minute, three calories the third minute.....continuing [...]

WOD Sunday 05/31/09

By |2009-05-30T17:07:02+00:00May 30th, 2009|Daily Workout|

AMRAP in 20 minutes of:250m Row (or 200m sprint)20 Wall Ball 20#/16#10 Pull-Ups10 BurpeesPost rounds to comments.LEVEL 2What is the Level 2 class all about?  [...]

WOD Saturday 05/30/09

By |2009-05-29T22:41:43+00:00May 29th, 2009|Daily Workout|

"Helen" 400m Run21 KB Swings 53#/35#12 Pull-Ups 3 Rounds for time. Post times to comments. Level 250 Double Unders20 Wall Ball 20#/16#3 Squat Cleans 185#/115#5 [...]

WOD Friday 05/29/09

By |2009-05-28T16:43:07+00:00May 28th, 2009|Daily Workout|

Back Squat 3-3-1-1Overhead Squat 3-3-1-1Post loads to comments.Reminder: Saturday night is movie night at CFEC. We will be showing the CrossFit movie "Every Second Counts" [...]

WOD Thursday 5/28/09

By |2009-05-27T20:24:29+00:00May 27th, 2009|Daily Workout|

500m Row25 DB Push Press 35#/25#10 Burpees400m Run25 Med Ball Cleans 20#/16#10 Burpees500m Row25 Deadlift 135#/95#400m Run25 Power Snatches 95#/65#10 Burpees Post times to comments.Reminder: [...]

WOD Wednesday 05/27/09

By |2009-05-26T20:09:03+00:00May 26th, 2009|Daily Workout|

3 Rounds for time.10 Body Weight Bench Press (85% for women)20 KB Swings 53#/35#1 600m Suicide Sprint (sprint 50m and back, 100m and back, 150m [...]

WOD Tuesday 5/26/09

By |2009-05-25T18:52:44+00:00May 25th, 2009|Daily Workout|

"Running Fran"1 Mile Run21-15-9Thrusters (95#/65#)Pull-Ups1 Mile RunAnother reminder, we have lots of schedule changes coming in June, so be sure you grab a copy of [...]

WOD Monday 05/25/09

By |2009-05-24T19:51:36+00:00May 24th, 2009|Daily Workout|

Memorial Day 5 Rounds for time: 8 Hang Squat Cleans 115#/75# 8 Clapping Push-Ups 16 Pull-Ups REMINDER:There are no evening classes today, Memorial Day.  Our [...]

WOD Sunday 05/24/09

By |2009-05-23T13:47:08+00:00May 23rd, 2009|Daily Workout|

"Hansen"5 Rounds30 Kettlebell Swing 2 pood (72#)/1 1/2 pood (53#)30 Burpees30 GHD Sit-UpsClean and JerkClick on the link below to check out our very own [...]

By |2009-05-22T20:58:12+00:00May 22nd, 2009|Daily Workout|

"Danny"AMRAP in 20 minutes of:30 Box Jump 24"/20"20 Push Press 115#75#30 pull-upsHigh Elbowsby Lisa BarbaraThe front squat is a key component to learning the Clean [...]

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