Run 5 K

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Monday Musings and Reflections

If you haven't seen it yet, check out the trailer for "Every Second Counts", the first time I saw it, it sent a chill down spine. When I was young, I used to watch the Rocky movies and do pushups, then I got a little older and dumber and watched Arnold squat in "Pumping Iron". When "E.S.C." comes out, I will probably watch it until I die. Another good article from CrossFitWorks. Are you a real CrossFitter? If not, are you ready to become one?

P.S.- We will be open in a couple of weeks, more info as it comes. Thanks to everyone for their supportive emails and calls.

Rest Day

Hang power clean and jerk 1-1-1-1-1-1-1 reps

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps