Today’s Workout:

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Today’s Workout:

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

THANKSGIVING SCHEDULE:

Wednesday: No 9pm class
Thursday: Closed
Friday: No 7:30am class

Today’s Workout:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Learning the Medicine Ball Clean, Rob Miller, crossfit.com…[wmv][mov]

Today’s Workout:

This workout last appeared in Sept. of ‘04, have fun.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Today’s Workout:

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Today’s Workout:

Run 5 K

Post time to comments.

Here is John Gilson of Again Faster talking about foam rolling. You are welcome and encouraged to use our foam rollers to cool down after your workout.

Today’s Workout:

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Here is a nice video from crossfit.com showing the differences between Hip Extension, Back Extensions and Hip-Back Extensions.  Can you do all three?

Back Extension, Hip Extension, Hip-back Extension…[ wmv]

Rest Day, or do a workout from earlier in the week.

Today’s Workout:

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Here is Coach Rippetoe teaching a lifter how to use Hip Drive in the Back Squat.  Are you utilizing Hip Drive in your Back Squat?

Today’s Workout:

“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.