Saturday, July 08, 2006

BOOT CAMP 0900 7-8-06

Katie demonstrates the classic post CrossFit workout position.

The travel swing.

Front Squat

Colleen in post workout mode.

Participants: 14

Evolution #1

Shuttle Laps
Walking swings

3, 2, 1, for time.

Evolution #2

Front Squat: 100 for time.

CROSSFIT 1700 7-7-06

Fred Garcia (RKC) held a workshop on using kettlebells.

Demonstrates KB Clean

Fred helps Jim with the turkish get up.

Front Squat
Hip extention dill.

Kettlebell Workshop

BOOT CAMP 0930 7-7-06

Participants: 14

Friday, July 07, 2006

BOOT CAMP 0600 7-7-06

Happy Birthday Melissa

Sandy made an Elvis vist in the 0600 class.

Participants: 31

Thursday, July 06, 2006


Fred Garcia (RKC) is going to be doing a special kettle bell workout at CrossFit at 1700 on 7-7-06. Fred recently got his RKC and has joined the Hyperfit USA team as the primary kettle bell instructor. He will be offering kettle bell conditioning classes at various times at the new facility.

We have our shipment of new kettle bells showing up tomorrow. Help us break in the new kettle bells.

Email me is you would like to attend.

BOOT CAMP 1830 7-6-06

Participants: 16

WOD: Grinder

Building Run 1x
To Far Side - Lunge Back
Ab Mat: 50
Hop Overs: 10
Push Ups: 50
Pull Ups: 10
Plyos: 10

As many rounds as possible in 30 minutes.

Elana and Dusti both completed 4 rounds.

1600 Meters
Lunge: 100 Meters
Abmat: 200
Hop Overs: 40
Push Ups: 200
Pull Ups: 40
Plyos: 40

LOTS OF WORK - Great job!


A lot of people have earned complimentary personal training sessions for their attendance in May and June.

Please contact me if you have not been contacted to set up your sessions.


BASIC TRAINING 0600 7-6-06

Participants: 8

Wednesday, July 05, 2006


It is coming together. A little paint, carpet, horse mats, a few dumb bells, Olympic bars, bumper plates, pull up bars and climbing ropes and it is all good.

No, there won't be towel service. If you can do five consecutive rope climbs, I will give you a towel.

BOOT CAMP 0930 7-5-06

Participants: 11

WOD: Modified from 0600

Building Run 1x
Lunge down and back 2x
AbMat: 50
Push Up: 50
Pull Up: 20

As many rounds as possible in 25 minutes.

The smaller class allow for better use of equipment.

BOOT CAMP 0600 7-5-06

The pre work out photo.


Participants: 23


Building Laps: 2x (Approx. 800 Meters)
Lunge 2x (Side to side0
Abmat: 50
Push Ups: 50
Pull Ups: 10*

As many rounds as possible in 30 minutes.

*Sorry about the weak numbers on pull ups. We only have 6 stations and we waste too much time waiting on someone else. The pull up bars in the new box will accomodate 40 plus people at a time.

Monday, July 03, 2006

BOOT CAMP 0900 7-3-06*

Group squat.

OHS with Yoga pose (I didn't have enough pvc for everyone so we modified. Who say I can change?)

Happy, humid day.

Participant: 24

*Special class.


Running fun

Hill Run Approx. 70 meters
Pull Ups: 7
Lunge 100 feet

As many round as possible in 20 minutes.

Sunday, July 02, 2006


Dave Werner at CF North put together an athletic skills standards chart.

Thanks Dave, great info.