Thursday

Here's an inspirational and creepy ass story about a woman who fought off an intruder. She credits her CrossFitness. Check it out here.

WOD

For time:

50 Double-unders
10 Pushups
10 Situps
40 Double-unders
20 Pushups
10 Situps
30 Double-unders
30 Pushups
10 Situps
20 Double-unders
40 Pushups
10 Situps
10 Double-unders
50 Pushups
10 Situps

Post times to comments.

Wednesday

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Tuesday

A scene from the Fight Gone Bad IV action last Saturday courtesy of CrossFit Tri-Cities

WOD

For time:

500m Row

Front Squat, 1/2 BW 10/8/6/4/2
Box Jumps, 20 in. box 4/8/12/16/18/20

500m Row

Post times to comments.

Monday

Bar-barians

The people have spoken. Check out the new schedule on the right. More new class times are coming soon.

WOD

"Lynne"

5 Rounds:

Max rep pullups

Bodyweight Benchpress, Max reps

Post results to comments.

Saturday

We are closed, see yesterday's post. We are doing FGB today.

Friday

Come hang out with us this Saturday, from 9am-2pm for Fight Gone Bad 4 over at CrossFit Tri-Cities in St. Charles. Everyone is welcome, no workout necessary.

Fight Gone Bad IV

We will be closed on Saturday so you might as well head out to St. Charles.

WOD

1 Mile Run

45# Overhead Squat, 50 Reps

1000m Row

Post times to comments.

Thursday

WOD

3 Rounds For Time:

Bodyweight Deadlift, 7 Reps

12 Burpees