080127 SUNDAY


Flutter kicks by Matt and Heather

Sunday Noon

A Mile Full Of Burpees

Jorgy’s treat for the world

16* 100 Meter Sprints

10 Burpees After Each Run


Tabata Something Else Full Of Miles

Run1 Mile

Tabata Push Ups

Run1 Mile

Tabata Sit Ups

Run1 Mile

Tabata Pull Ups

Run1 Mile

Tabata Squats

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Article From Mike E.- Nutrition and Physical Performance from 4 gold medalists

This article if full of amazing “gems”. It just blows me away that the symposium took place in 1997.


Video- 100 Burpees

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  • Rodil

    Great workout everyone. My shoulders are killing me from the burpees and OHS practice afterwards.

    My 8-year old son Anthony came along today (played on the rings, jump boxes and with a wooden squat bar) and I wanted to check if anyone else is interested in having a kids class? Saturday mornings would be great.

  • Darren

    The Bear Complex – 5 Rounds For Max Weight

    7 Reps of the following rotation:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    65 lbs
    95 lbs
    115 lbs
    135 lbs
    155 lbs max

    Completed each round all way through, by the end push press was hardest.

  • Pam

    Yes – I would love for my 10-year old to join in on some kid-size crossfit. Let me know if things come together! I miss coming to train and hope to see you all soon. -p

  • J Jones

    Freak’n Awesome article.


  • Dare Dorm

    I dont know what to say. This is definitely one of the better blogs Ive read. Youre so insightful, have so much real stuff to bring to the table. I hope that more people read this and get what I got from it: chills. Great job and great blog. I cant wait to read more, keep em comin!

  • Claudia

    oh my god those flutter kicks are killing me !!! they’re so hard but I sure do feel my abs working their ass out. Thanks for the good exercise for this morning !