Check this out…Dena graduated from Basics on Monday and was back in on Tuesday for her first WOD!!!  Great recovery, wouldn’t you say?  Congratulations Dena!!!  Can’t wait to have your spirit in class.

This WOD is called “Nasty Girls” and boy was it NASTY!!!  Yet, the CrossFit program is all about scalability.  With that being said, everyone challenged themselves and successfully completed this WOD. This is another named WOD to post on our Wall Of Pain. “Nasty Girls” 3 r

3 exercises, simple as that… For Time: 21 Wall Balls 20/14lbs 21 Abmat Sit-ups 200 meter run 18 Wall Balls 18 Abmat Sit-ups 200 meter run 15 Wall Balls 15 Abmat Sit-ups 200 meter run 12 Wall Balls 12 Abmat Sit-ups 200 meter run 9 Wall Balls 9 Abmat Sit-ups 200 meter run 6 Wall B

Get outside and run a 5K!!

Usually the Bonus WOD comes on strength days. This time, we gave an extra little kick on a strict cardio day.  It’ll help those who are doing the burpee challenge. Four rounds for time: Run 400 meters Rest 2 minutes Bonus WOD: 21-15-9 Bench Press (75% max) Burpees

Here we go again. The sisters of CF. Pick one..it’s your choice of WOD today. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squ

Now it has been several times the” CF Total” has come up in the WODs so, we should continue to see the total amount of weight for all 3 lifts increase as our CFitters are getting stronger with each and every WOD they conquer. “CrossFit Total” Back squat, 1 rep Shoulder Pre

Not your normal 21-15-9 time like “Fran”, a goal of 10 minutes or less. 1 Turkish Get-Up would take 10 minutes, let alone adding a run in there.  21-15-9 Med Ball Cleans 20/14lb Turkish Get-Ups 55/35lb 200m Run (at end of each round)

3 reps doesn’t sound so bad.  But doing it 7 times, whoa!!! It’s a bit of strength and endurance. Then, if you didn’t get enough endurance from the strength part, go ahead and hit some cardio with the bonus WOD. WOD: Deadlift 3-3-3-3-3-3-3 reps Bonus WOD (optional):

What a great WOD for all of those who are doing the Burpee Challenge!!! What?  What is the Burpee Challenge?  Never heard of it before? Well, it is simply 1 Burpee a day for 100 days!!! i.e. – 1 burpee on day 1…2 burpees on day 2…3 burpees on day 3… and so on u