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Posts By: Will
As many of you are aware I have been competing in the Fire Fighter Combat Challenge for almost ten years. My first competition was in Oklahoma City in June 2000; my time was a blistering 2:28. I lay on the ground for about 45 minutes after that run. It was about 95 degrees that day, more »
For Time” 10 Front Squats___10 Lunges___10 K.B Swings___10 Knees & Elbows___10 Rounds
Thanks today for all your help moving over to the new suite. With your help we will continue to grow and improve in all aspects. thank you for making this possible. See you on Monday.
For time: Carri 500 m Row___21-15-9___of Pullups, Pushups, Squats____500m Row
Wednesday March 24 2010 For Time: 15 Reps for: Decline pushup___Wall Balls 20# 10’___Box Jumps___K.B swings________6Rounds
Tuesday March 23 2010 For Time: 10 Push Press___15 Situps___25 Squats___30 Parallett jumps________4 Rounds
CROSSFIT TOTALS FEMALES TOTAL WEIGHT SCORE 1. KELIE 485 LB 412.638 2. JAMI 415 LB 378.065 3. SUMMER 510 LB 354.756 4. MELLISA 375 LB 317.325 5. AMANDA 365 LB 303.023 6. HILLARY D 385 LB 297.874 7. BETTY 340 LB 285.94 8. PAULA 395 LB 284.242 9. KATHY 355 LB more »
SCHEDULE CHANGES I wanted to remind everybody that, there will be no evening classes today or any morning classes on Monday March, 22nd. Starting in April we will be eliminating the 5am class. But we will be adding a 1100-1200 class on Monday, Wednesday, and Friday’s. I encourage people to look at the schedule at more »
Thrusday March 18 2010 For Time: 20-15-10-5-10-15-20 Incline Pushups___Deadlifts___Knees to Elbows___Wallballs
Weds March 17 2010. I have to give a shout out to the Lady’s today. Great job way to show up and represent. Enjoy your st. Patty’s day.
Weds March 17 2010 16 S.D.H.P 14 K.B swings over head, 12 Pullups__5 Rounds
Tues March 16 2010 For Time: 100 Jump Ropes, 20 Box Jumps, 15 Pushups, 10 Trusters, 10 Rounds
Trainers Log March 11, 2010 Well the Crossfit total challenge is off and running with big numbers already posted. Look forward to seeing all of our clients improve over this next month. Also the Dublin dash is just around the corner. I heard that bloody marries never tasted better then after the dash. Justin and more »
CrossFit Total starts today. Weigh in Max Press Max Back squat Max Dead Lift For Total #
FRAN yup FRAN
Tuesday March 9 2010 For Time: 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 4 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ For Time
For time: ______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m
Monday March 8 2010 I think I should start this log with a little personal info about me Keith Trojanowski: 10 things you may or may not know about me: 1. I have no middle name 2. I don’t grown hair on my head 3. I am 31 4. I am from Wyo. Go pokes more »
Hi my name is Keith and this is a test. More to come.