4/23/14

WELCOME OUR NEWEST CF22 BABIES!!
Congrats guys they are beautiful!

Brandon and Ashley welcomed Jayce on Saturday April 11. He weighed in at 6lbs 4oz and 19.5″ long!! Ashley was threatening to come down and do “Fran” or push the sled around on Friday night to see if it would put her into labor, looks like just thinking about it worked! Everyone is healthy and doing well!20140413_130621
Quinette and her husband welcomed Cody on Wednesday April 16 at 2:40pm. He weighed in at 7lbs 5oz and 21″ long!! Mom and baby are doing awesome!
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WARM UP

4 Rds:
10 MB Push-ups
10 Kip Swings
20 Wall Squats

STRENGTH/SKILL
EMOTM FOR 14 min
Odd: 5 HSPU
Even: 10 Toes to Bar

WOD
10-9-8-7-6-5-4-3-2-1

Thrusters 95/65
30 Double Unders after each round of Thrusters

4/22/14

STRENGTH CLASS/OPEN GYM TODAY @4:00

9:00 holding handstand in perfect unison. Breathtaking.

9:00 holding handstand in perfect unison. Breathtaking.

Looking for something fun and new? Join us for strength class Tuesdays and Fridays @4:00.

WARM UP

500 Meter Row
CrossFit Warm Up
3×10

WOD

“Gallant”

For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups
Scaling options available in class

**40 minute time cap**

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U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph. (courtesy of crossfit.com)

4/21/14

 

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PLEASE BE ON TIME!!!
GROUP WARM UP
10 MIN AMRAP

30 Double Unders
10 Single-leg KB Deadlift 10L,10R
30 Sit-ups
10 Push-ups

STRENGTH
Deadlift
3X3

WOD

30 Wall Ball 20/14
30 Ground to Overhead 135/95
30 Box Jumps 24/20
30 Front Squats 135/95
30 Burpees
30 Ground to Shoulder 135/95

*Last time we did this WOD at 95/65.

4/19/14

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WARM UP

Bruce’s Choice

WOD

“Chelsea”

EMOTM for 30 Min

5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock keep going for 30 min and see how many rounds you can complete.
CHALLENGE:
If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.