Location

Blog powered by TypePad

WOD Tuesday 05/13/08

For Time:

100 Squats
30 Box jumps, 30/24 inch
30 GHD Sit-ups w/ med ball, 16/12 pounds
30 KB swing, 55/35 pounds
30 Push press, 75/45 pounds
30 Knees to Elbows
30 Wall balls, 20/14 pounds
Run 800 meters

Post time to comments.

Crossfit_229 No matter how hard the WOD is Michelle will always have a smile for you!

WOD Monday 05/12/08

Deadlifts
3-3-2-2-1-1-1

Post loads to comments.

Crossfit_256 Kelsey's gonna hate me for this :)

WOD Sunday 05/11/08

Rest Day!

Crossfit_242 Finally Catina hits the deck!

WOD Saturday 05/10/08

For time.
9-15-21 reps of:

Squat Jumps with medicine ball, 20/14 pounds
Pull Ups
Sit Ups with medicine ball, 20/14 pounds
Push Press, 95/65 pounds

Between each exercise 35 lunges with your medicine ball.  Start or end the workout with a 500 meter row.  The rowing will not be included in your time.

Post time or more likely smart ass remarks to comments :)

Picture_061 "DEDICATION"

WOD Friday 05/09/08

3 Rounds for time:

Row 400 meters
20 DB (20/15 lbs) Box Steps, 16/12 inches
20 Wall balls, 20/14 pounds
20 Push Press, 95/65 pounds

Post time to comments.

Crossfit_230 This was a fun Saturday morning!

WOD Thursday 05/08/08

HAPPY 1RST BIRTHDAY OCF!!

For time:

Run 800 meters

12-11-10-9-8-7-6-5-4-3-2-1 (representing each month in business!) reps of:

Thrusters 95/65 pounds
Parallette Push Ups
Jumping Lunges
Ring Dips

Run 800 meters

Crossfit_170 I thought it only appropriate to post a picture of our very first client,  Ms. Vicky!!

WOD Wednesday 05/07/08

4 Rounds for time:

12 Power Cleans, 135/95 pounds
21 Wall Balls, 20/14 pounds
Run 400 meters

Post time to comments.

Picture_065  Barbara getting ready to take off!

WOD Tuesday 05/06/08

7 Rounds for time of:

10 Medicine Ball Cleans
10 Burpees

Post time to comments.

Picture_028 Dave making the wall balls look easy.

WOD Monday 05/05/08

Back Squat
6-6-3-3-1-1-1

Post load to comments.

Crossfit_183_2 Cameron feeling the pain!

WOD Sunday 05/04/08

Rest Day

Crossfit_179 Joe might have been out on an injury but he's back and hitting it hard!

Nutritional Services

  • 6 Week Nutritional Counseling for $175. This includes: *Personalized program (How much do I eat? When do I eat? etc.) *Body Fat percentage and Lean Body Mass calculated every 2 weeks. *Review of food journal *Instruction *Recipes *At your service by cellphone or e-mail regarding questions, concerns, or when you just need a listening ear.

May 2008

Sun Mon Tue Wed Thu Fri Sat
        1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31