Roy Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by [...]
Filed under: Hero WODs | Tagged: Roy | 9 Comments »
5:30 AM Class Happy rest day! 9:15 AM & 5:15 PM Classes For 20 minutes: Run 400 meters Rest precisely the time of the previous run. Post distance to comments.
Filed under: Uncategorized | 3 Comments »
I thought that would get your attention, though the picture doesn’t perfectly capture the beauty of this dish keep reading. Ever since giving up the grains a year ago I’ve missed this comfort meal and have even caught myself sneaking little bites of my kids when I make it out of the box– but no [...]
Filed under: Nutrition | 5 Comments »
Don’t forget, following the WOD we will be having our “real Foods” brunch and CFS shirt printing party! It will run to about 11:30. Some of our shirts that I ordered haven’t come in the mail yet, so if you have some thing else you want printed bring it in. We still do have a [...]
Filed under: Olympic Lifts | Tagged: CFT | 10 Comments »
5:30 AM Class Happy rest day! 9:15 AM and 5:15 PM Classes 3 rounds for time of: Row 1K Run 800m Post time to comments. Bonus WOD Three rounds, 21-15 and 9 reps, for time of: Handstand Push up Power Clean 155#/100# Post time to comments.
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Shirts and Brunch! Don’t forget that on Saturday from 10 to 11:30 AM following the 9 AM WOD we will be having a shirt making party and a “real food” brunch. We have a variety of colors, materials and cuts in our shirts in stock. We also have the capability of printing clothing items that [...]
Filed under: Uncategorized | 4 Comments »
Forest Park Hill Run Challenge Its time to run some hills y’all! The Forest Park Hill Climb is tomorrow at noon. I couldn’t get the registration form to download so i called and the lady said that we could register there if need be. Be there 15 minutes early as they like to start on [...]
Filed under: Girl WODs | Tagged: Angie | 15 Comments »
All Classes CrossFit Playday By the end of the day find the answers to the following questions: What is your max set of pull ups? What is the highest box you can jump on? Which rope can you climb? How many times can you climb it consecutively? Can you do a muscle up? How many [...]
Filed under: Uncategorized | 7 Comments »
Two rounds of: 30 Push-ups, release hands from floor at the bottom Rope climb, 1 ascent 95 pound Overhead squat, 21 rep 30 seconds rest then… Two rounds of: 30 Toes to bar 95 pound Ground to overhead, 21 reps Seven minute time cap. Score time of completion or reps completed within the cap 30 [...]
Filed under: Uncategorized | 8 Comments »
One of my new favorite recipes from Joyful Abode! It was a long week of working with this flour to start figuring out how it works. Coconut flour is really dry and flakey that needs lots of moisture to make it perfect. Thank goodness for my preservence, we now have a keeper: 6 eggs 6 [...]
Filed under: Nutrition | 15 Comments »
