Front Squat
3-3-3-3-3-3

then…

5 Rounds
25 Double Unders
5 Knees to Elbows

There is plenty of room at the top because very few people care to travel beyond the average route. And so most of us seem satisfied to remain within the confines of mediocrity. -Nnamdi Azikiwe

Excess Estrogen and Weight Gain

Announcement:
- The 2010 CrossFit Games Sectional and Regional Competitions have been announced! Sign up starts tomorrow, sign up before its to late!

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

3 x Max Muscle-ups or Muscle-up Skill Work

then..

4 Rounds
5 Ring Rows
3 Power Cleans+3 Front Squats + 6 Push Presses (95 lb, 75 lb)
200 M Sprint

The important thing in life is not to triumph but to compete. -Pierre de Coubertin

Stay Focused over Christmas

Announcement:
- The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
- We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

REST

Education levels the playing field, allowing everyone to compete. -Joyce A. Myers

Snatch Pulls
3-3-3

then…

5 Rounds
:30 Double Unders
:30 Wall Balls (20 lb, 15 lb)
:30 Box Jumps (24″, 20″)
:30 Sit-ups
1:00 Rest

Team Score = Total amount of weight lifted + total reps on metcon

Competing at the highest level is the greatest test of one’s character. -Russell Mark

Announcement:
- The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
- We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

Front Squats
5-5-5-3-3-3

then…

3 Rounds
10 Pull-ups
15 Hang Power Snatches (75 lb, 55 lbs)
25 Air Squats
Rest 2-3 minute in between rounds

Improve your sleep position..

With competition everyone has to try harder. -Harold H. Greene

Announcement:
- The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
- We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours