Saturdays fun

We had a full house this morning with our monostructural workout from thursday and everyone push really well.

tabata

We had lots of fun today with the Tabata, and the ramp ups and the kids classes. Good work to the kids working on their dive rolls, the kids move so fast it's hard to get them in pics, watch adults these guys are going to be breathing down your scores in no time.

WOD:
tabata format
hip extensions
knees to elbows
handstand push ups
box jumps

Kids class:
4 rounds
dive roll, clumsy vault, 20 ft sprint, 10 presses
Brandon working his clumsy vault

Brooks sprints

Blake pressing

Monostructural work

Kim and Donna made it in this morning for a good endurance effort, good push ladies. Just to let you all know, the Feb. newsletter is out, don't forget to pick one up on your way out the door the next time you're in, insteresting thoughts from Toby about overtraining, relevent for all of us sometimes.

WOD:
100 double unders
2 min rest
500 M rowing sprint
2 min rest
800 M running sprint

CrossFit Total

We'd like to welcome Meagan to the fitness family, she tried her first WOD out yesterday and is scheduled to jump into her ramp up next week, nice to have you aboard.
Great day for the Total, everyone pulled out some awesome numbers, check out the comments for total scores. Darren and Jenn also made it in tues and are working through their ramp ups with great form and showing some promising potential! Keep up the good work all.

WOD:
CrossFit Total: 3 attempts at each lift to get your highest score, at top scores from each exercise to get your Total.
Deadlift
Press
B. Squat

Bustin' chops

We learned cross chops today, everyone did good let me know how your core feels tomorrow. We'd like to welcome Darren to the fitness family, he made it in this morning for ramp up Day I, good push. Check out the comments for everyone scores.

AMRAP in 15:
10 X 10 cross chops
5 ring dips
100 M sprint
Level I..................level II...............Level III
20#/10#...............25#/15#...........35#/25#