Its Friday! Have Fun!

Practice something you aren't good at, and something you are good at. Just have Fun!!

2007!

Happy New Year!

7 rounds
7 Wall Ball

7 Burpees

Who is that young lady streaking down the road??

An easy Holiday workout. Cindy

5 Pull ups
10 push ups
15 squats
For 20 minutes.

Stay active for the Holiday. There is no excuse to not get out and do something this holiday season. Take the family with you and enjoy the warm weather.

5 sets.

5 rounds of 10 each
handstand push ups
deadlift (bodyweight)
pull ups

Best time so far 10:48 by Gene.
Strong work Gene!!

Crossfit Total

The total:
Deadlift 1
Shoulder press 1
Squat 1
For clarification read this.
Post totals to comments:

One for the ladies.

3 rounds
25 Medicineball clean and Jerk
20 Jumping ring dips
15 pull ups

check it out here.
There were some amazing women at the cert in san diego as you can see here.
Thank you for a great time!!

The Basics

Run 800 Meters
20 push ups
20 ab mat situps
20 Pull ups
20 squats
Run 600M
16 Push Up
16 Sit Up
16 Pull Ups
16 squats
Run 400M
12 Sit up
12 pull up
12 Push Up
12 Squats
Sprint 200M
8 sit up
8 push up
8 pull up
8 squats
Post times and check out the competition on our main page.