Monday, May 14, 2012


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 111230.

Published in: on May 13, 2012 at 9:01 pm  Comments (16)  

Sunday, May 13, 2012

Happy Mother’s Day!

(Go outside and exercise with your mama…CFRX closed)

Strong Moms Rock

Published in: on May 12, 2012 at 9:01 pm  Leave a Comment  

Saturday, May 12, 2012

Team WOD

*NOTE: Saturday Yoga will begin NEXT week*

Published in: on May 11, 2012 at 9:01 pm  Comments (3)  

**Schedule 411**

CFRX will be closed this Sunday in honor of Mother’s Day and the new Saturday yoga class will begin next week.

Published in: on May 10, 2012 at 9:52 pm  Leave a Comment  

Friday, May 11, 2012

2 Minute AMRAP: Sit-ups (any style)


” Diane “
21- 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Published in: on May 10, 2012 at 9:40 pm  Comments (6)  

Thursday, May 10, 2012

“The Other Total”
1 RM Clean
1 RM Bench

…signs of things to come!

Published in: on May 9, 2012 at 9:01 pm  Comments (12)  

Wednesday, May 9, 2012

” Truth Serum “
800 Meter Run
10 Handstand Push Ups
20 Kettlebell Swings (70/55)
30 Overhead Walking Lunges. 15 each side (45/25)
40  Pull Ups
50 Push Ups
800 Meter Run
50 Push Ups
40 Pull Ups
30 Overhead Walking Lunges
20 Kettlebell Swings
10 Handstand Push Ups
800 Meter Run

Christin & William Plank Hold

Published in: on May 8, 2012 at 9:01 pm  Comments (15)  

**Not Your Mama’s Yoga**

That’s right, your mama doesn’t practice here and we’re not offering her an option… well, not for most of our mamas.  Anyway, we have a yoga infused mobility class built especially for your achy crunchy CrossFit body… yes, crunchy is a technical term (just look at the almond butter jar) and a word you will get to know up close and personal as Yogini Mandy leads you through a series of poses geared specifically for CrossFit.  You will find moving your body in a way it has never dreamed of immensely beneficial… plus Mandy tells us all that shaking we do in our poses is normal… bless her.

 Will you sweat?  Yes.  Will you work your body?  Yes.  Will you notice a difference in your WODs?  YES!  We promise this is the path to better, stronger lifts; increased flexibility; reduced muscle tension; improved midline stabilization (ding, ding—Kelly’s fave buzz phrase); and loads of prana (that’s Sanskrit for life force).

 Stop stalling and give your stiff and sore muscles some relief!  We ask for a 10-spot at the door and promise a day filled with a lot less Advil.

 Oh, and we’ve switched things up just a bit… this class is on SATURDAYS @ 8:30am!  So, come on in and warm up with some poses and stretches then stay for the Team WOD.

Published in: on May 8, 2012 at 2:53 pm  Comments (2)  

Tuesday, May 8, 2012

CrossFit Total

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 121701.

Published in: on May 7, 2012 at 9:01 pm  Comments (15)  

Monday, May 7, 2012

10 Minutes of Squat Snatch practice.


Thrusters (95/65)
Pull Ups


“Broken Fran”
Complete “Fran” but rest exactly 2 minutes between round of 21 and round of 15 (e.g., 21 thrusters, 21 pullups, rest 2 minutes…). Score is total time (including the 4 minutes of rest).

Published in: on May 6, 2012 at 9:01 pm  Comments (14)