1. 2/9/12

    2k row

    then

    3 rft

    15 Front Squats 135/95

    15 Kb Swing 24/16

    15 Pull-ups

  1. Saturday Throwdown!

    There is another Throwdown at CrossFit Athlete Lab in Little Canada on Saturday. If you missed the one at SISU, they are AWESOME! It starts at 1:00, there are scaled options for anyone who wants to “compete”. Let me tell you, doing a workout in front of a crowd of strangers is a whole new experience everyone should check out! Even if you are not competing, swing by and see what is going on! It will be a blast. 

  1. 5-4-3-3-3-3 Dead Lift

    Lots of PR’s today! Nice work everyone.

    then

    7min AMRAP

    7 ball slam

    7 box jump

  1. 1/7/12

    Filthy 50!

    50 reps each for time. Must finish each station before moving to the next. Order of stations is up to you:

    Box Jump

    Jumping Pull-up

    Kettle Bell Swing

    Lunge Steps

    Knee to Elbows (see pic)

    Push Press

    Back extension

    Wall Ball

    Burpee

    Double Under

  1. How often do you find your limits and fail?