12.3.11 - Open Gym =====

Open Gym and Open House from 8am - 10am. Come and get some!!

12.2.11 - Conditioning =====

Open House Friday - Come one, come all! Classes available @ 6am/8am/9am/5pm/6pm.
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AMRAP in 20-min:
1-Arm DB/KB Overhead Walking Lunge x 100-ft,
1-Arm DB/KB Push Press x 10 Left/x 10 Right,
1-Arm DB/KB SDLHP x 10 Left/ x 10 Right,
Run 200-Meters.
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*Go as heavy as possible. Breaking up the reps is allowed. Strict form is a must and will be enforced!

12.1.11 - Strength + CFE =====

Oly Complex #7 (Refer to 11.14.11) =====
Complete 5 Rds:
1 Rd = 3-Position Power Clean (Top Down) + Push Jerk.
* Use 80-90% of 2-RM Hang Power Clean
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Rest 5:00-10:00 min. then:
"Death By Ten Meters" - or - CrossFit Endurance WOD http://www.crossfitendurance.com

11.30.11 - Mobility/Recovery + Open Gym =====

Open Gym Hours Wednesday, November 30: 6am > 10am and 5pm > 7pm

11.29.11 - Conditioning =====

3 rds, 5 stations, 1-minute at each station for max reps, 1-minute break between rds:
1.) Row (cals),
2.) WBS @ 14#/20#,
3.) KBS (Russian) @ 16k/24k,
4.) Hand-Release Push-Ups,
5.) Box Jumps @ 20"/24",
*Score total reps completed across 3 rds.

11.28.11 - Strength + Strength Conditioning =====

Back Squat (Refer to 10.31.11 & 11.14.11) Work up to 80% of 1-RM for one maximal effort set.
Rest 5:00-10:00 minutes then....
Complete for time:
30 x Front Squat @ 50% of Back Squat work set (top set of the day),
30 x Burpees,
Run 400-Meters,
*10-min time cap!

11.26.11 ===== Open Gym =====

8am - 10am. Visting CrossFitters are welcome. $10 drop-in fee, bring some drinking water and a sweat towel. Thanks!!

11.25.11 - Post Holiday Chipper =====

For time complete:
30 Burpees,
Med-ball shuttle run,
30 "Ground-2-Overhead" @ 115#/75#,
Bear Crawl,
30 KTE or TTB,
Row 30 Cals,
Run 800-M,
Done!

===Happy Thanksgiving!===

We are closed! Take the day off and enjoy Thanksgiving with your loved ones :)

11.23.11 === You Pick It! ===

=== You Pick It! ===
A.) Make-up a missed WOD from last week, or...
B.) Pick a CF HQ Mainsite WOD to complete, or...
C.) We run the "Hopper" and create a WOD on the spot!
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Regular classes @ 6am/7am/8am/9am/5pm/6pm....
Get in one final WOD before Thanksgiving!!!

11.22.11 - Conditioning =====

=== In memory of Lt. Andrew Richard Nuttall ===
==="Nutts"===
For time complete:
10 HSPU,
250# Deadlift x 15,
25 Box Jumps @ 30",
50 Pull Ups,
100 WBS @ 20#,
200 Double Unders,
Run 400 Meters w/45# Plate.

11.21.11 - Strength Conditioning =====

=== "CrossFit Football Grace" ===
For time Complete:
15 x Power Clean + Push Jerk @ 155#/105#,
Run 200-Meters,
10 x Power Clean + Push Jerk @ 155#/105#,
Run 100-Meters,
5 x Power Clean + Push Jerk @ 155#/105#,
Run 50-Meters.
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Core Work: GHD Situps 2-3 x 15-30, GHD Hypers 2-3 x 15-30

11.18.11 - Conditioning =====

"Murph"
=====
For time:
Run 1-mile,
100 pull ups,
200 push ups,
300 air squats,
Run 1-mile.
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*Scale and partition reps as needed.