090130- Friday

Rest Day: Watch this video (I think you can see Kris in it…AND it is Coach explaining Fight Gone Bad!)

[youtube=http://www.youtube.com/watch?v=DC19O4cgvp4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1]

courtesy CrossFit.com
Rest Day: Watch this video (I think you can see Kris in it…AND it is Coach explaining Fight Gone Bad!)

[youtube=http://www.youtube.com/watch?v=DC19O4cgvp4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1]

courtesy CrossFit.com
Last Night’s WOD:

“Kelly”

5 Rounds For Time
400 meter run

30 Wall Ball Shots

30 Box Jumps

Post Time to Comments

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Ryan doing a great job finishing his workout!

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Erik doing his first ring dips!

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Kris helping new guy Brian with his first ring dips

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Christine, Greg, and Hilary getting through their 30 wall ball shots!

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Gavin and new gal Leah showing full extension on their box jumps

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Adele and Gavin striking our favorite pose

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Greg never lets us down…. 🙂

See you all tonight at 8pm or Wednesday at 6am, 12:30pm, or 7pm for something ‘heavy’…
Rest Day: Watch this video (I think you can see Kris in it…AND it is Coach explaining Fight Gone Bad!)

[youtube=http://www.youtube.com/watch?v=DC19O4cgvp4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1]

courtesy CrossFit.com
Last Night’s WOD:

“Kelly”

5 Rounds For Time
400 meter run

30 Wall Ball Shots

30 Box Jumps

Post Time to Comments

img_0084

Ryan doing a great job finishing his workout!

img_0085

Erik doing his first ring dips!

img_0087

Kris helping new guy Brian with his first ring dips

dsc04583

Christine, Greg, and Hilary getting through their 30 wall ball shots!

dsc04586
Gavin and new gal Leah showing full extension on their box jumps

dsc04589

Adele and Gavin striking our favorite pose

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Greg never lets us down…. 🙂

See you all tonight at 8pm or Wednesday at 6am, 12:30pm, or 7pm for something ‘heavy’…
WOD:

Get ready for something Heavy….

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My old teammate from the Olympic Training Center, Angela Prescott,   from Miami’s CrossFit Threshold came by to check out our new spot! Ok, she was also here for a Med School interview at USC, but I can pretend it was to see our gym, right?

Angela also told me to let everyone know there’s only 3 days left for our Grand Opening Special…so get in and get CrossFit!
Rest Day: Watch this video (I think you can see Kris in it…AND it is Coach explaining Fight Gone Bad!)

[youtube=http://www.youtube.com/watch?v=DC19O4cgvp4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1]

courtesy CrossFit.com
Last Night’s WOD:

“Kelly”

5 Rounds For Time
400 meter run

30 Wall Ball Shots

30 Box Jumps

Post Time to Comments

img_0084

Ryan doing a great job finishing his workout!

img_0085

Erik doing his first ring dips!

img_0087

Kris helping new guy Brian with his first ring dips

dsc04583

Christine, Greg, and Hilary getting through their 30 wall ball shots!

dsc04586
Gavin and new gal Leah showing full extension on their box jumps

dsc04589

Adele and Gavin striking our favorite pose

dsc04601

Greg never lets us down…. 🙂

See you all tonight at 8pm or Wednesday at 6am, 12:30pm, or 7pm for something ‘heavy’…
WOD:

Get ready for something Heavy….

cimg0091

My old teammate from the Olympic Training Center, Angela Prescott,   from Miami’s CrossFit Threshold came by to check out our new spot! Ok, she was also here for a Med School interview at USC, but I can pretend it was to see our gym, right?

Angela also told me to let everyone know there’s only 3 days left for our Grand Opening Special…so get in and get CrossFit!
Last Nights WOD:
Deadlift: 5 sets of 3 reps. Find your 3 Rep Max.

Awesome job last night going heavy everyone!

CrossFit isn’t just Metcons and kipping pullups. CrossFit is the best (and only) genuine fitness program because we are always going to train the entire fitness spectrum. Can you name all 10 areas that CrossFit has been designed to improve your fitness off the top of your head? If you can, or if you can come close, post them to comments. Bonus points…what is GPP?
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No, not bear claws…bear crawls.

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Leah on her first time going heavy on deadlift!

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Christine getting ready…

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And Great Success!

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Greg getting ready for 340#

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Greg bending the bar…

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All those days of finishing workouts on the floor have paid off for Greg!

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Great job Joe!

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Shoeless Gavin throwin some weight around

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Talk about progress…Adele’s good technique made this look easy!

See you all tonight at 8pm!
Rest Day: Watch this video (I think you can see Kris in it…AND it is Coach explaining Fight Gone Bad!)

[youtube=http://www.youtube.com/watch?v=DC19O4cgvp4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1]

courtesy CrossFit.com
Last Night’s WOD:

“Kelly”

5 Rounds For Time
400 meter run

30 Wall Ball Shots

30 Box Jumps

Post Time to Comments

img_0084

Ryan doing a great job finishing his workout!

img_0085

Erik doing his first ring dips!

img_0087

Kris helping new guy Brian with his first ring dips

dsc04583

Christine, Greg, and Hilary getting through their 30 wall ball shots!

dsc04586
Gavin and new gal Leah showing full extension on their box jumps

dsc04589

Adele and Gavin striking our favorite pose

dsc04601

Greg never lets us down…. 🙂

See you all tonight at 8pm or Wednesday at 6am, 12:30pm, or 7pm for something ‘heavy’…
WOD:

Get ready for something Heavy….

cimg0091

My old teammate from the Olympic Training Center, Angela Prescott,   from Miami’s CrossFit Threshold came by to check out our new spot! Ok, she was also here for a Med School interview at USC, but I can pretend it was to see our gym, right?

Angela also told me to let everyone know there’s only 3 days left for our Grand Opening Special…so get in and get CrossFit!
Last Nights WOD:
Deadlift: 5 sets of 3 reps. Find your 3 Rep Max.

Awesome job last night going heavy everyone!

CrossFit isn’t just Metcons and kipping pullups. CrossFit is the best (and only) genuine fitness program because we are always going to train the entire fitness spectrum. Can you name all 10 areas that CrossFit has been designed to improve your fitness off the top of your head? If you can, or if you can come close, post them to comments. Bonus points…what is GPP?
dsc04603

No, not bear claws…bear crawls.

dsc04608

Leah on her first time going heavy on deadlift!

dsc04612

Christine getting ready…

dsc04610

And Great Success!

dsc04613

Greg getting ready for 340#

dsc046141

Greg bending the bar…

dsc04615

All those days of finishing workouts on the floor have paid off for Greg!

dsc04618

Great job Joe!

dsc04619

Shoeless Gavin throwin some weight around

dsc04620

Talk about progress…Adele’s good technique made this look easy!

See you all tonight at 8pm!
Last Night’s WOD:

“Fight Gone Bad”

3 Rounds

5 Stations/1 minute per station

1 minute break after 5 stations

Wall Ball

Sumo Dead Lift High Pull (75/55#) (Reps)

Box Jumps (Reps)

Push Press (75/55#) (Reps)

Row (Calories)

Count total reps/calories for score and post to comments

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Our first ‘Fight Gone Bad’!!!

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Joe and Erik looking like their in the middle of a Fight!

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Leah and Adele getting ready for their next rep

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New gal Clare and Carly getting some work done 🙂

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Hilary, floor…floor, Hilary

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Leah…I don’t even know what to comment…but great job! 🙂

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You knew this one was coming of Greg

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New guy Johannes from Sweden and Ryan proved this at 6am that it’s a scientific fact that

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Med Ball Cleans

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+ Burpees

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= The Floor (*You must add Intensity to this equation, or you end up on your feet)

See you all today at 12:30 or tomorrow at 8am (get ready to not feel guilty for your Super Bowl binge)