Friday, October 19, 2012


We are closed this weekend for a Level 1 CrossFit Trainer Course. 

Workout of the Day

Before Class or In Warm up:
5 attempts at free standing handstand, use mat, roll out in forward roll if kick to far.  Scale down to forward rolls if need be. 


EMOM 3 push Press @ 75% 1RM

15 3/2 pd KB swings
30 2/1.5 pd kb swings
60 1.5/1 pd kb swings

rest 2 minutes

3 minutes max double unders

Double Under seminar today 6-8 PM.  Register HERE.  All classes will go forward as scheduled.

 "The New Good Old Days of CrossFit" by Darrell "Bingo" White, CrossFit Journal article [pdf]

"Running Fundamentals" with Doug KatonaCrossFit Journal preview video [wmv] [mov] [HD mov]

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