Santiago U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. Show up for class at 8:45 AM [...]
Filed under: Hero WODs | 10 Comments »
Enjoy the heavy day. Santiago is Saturday… Snatch 1-1-1-1-1-1-1 reps Post loads to comments.
Filed under: Olympic Lifts | Tagged: Snatch | 7 Comments »
Welcome Brandie! In an effort to continually improve our gym I am constantly looking to take advantage of our resources. Well, meet one of our finest! Brandie recently got her level 1 cert to add to her already extensive athletic background including Soccer at Western Washington University and power and Olympic lifting in both high [...]
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10 minutes to establish a 1 rep max Turkish Get Up with any object (barbell, dumbell, kettlebell etc.) Post loads, object and which arm you used to comments. then… 4 rounds for time of: 60′ Bear Crawl 30 4′ Broad Jumps(across the width of a floor mat equals 1 rep, then turn around and jump [...]
Filed under: Uncategorized | 13 Comments »
7 minutes of DU practice. then… Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to here.
Filed under: Power Lifts | Tagged: Deadlift | 9 Comments »
That’s right CFSers, its been awhile, but Name that Product is back! Hold onto your hats people this ingredient list is nothing short of shocking! Check it out below and post your guesses to comments. Remember, researching is cheating when it comes to Name that Product. Just read the list and try and figure it [...]
Filed under: Girl WODs | Tagged: Lynette | 29 Comments »
Surely you remember Dwayne’s performance at CFS’ Epic Labor Day Retreat 2011 at la Casa de Grossenbacher’s. The hill wouldn’t have been the same without him. And neither would the food. I’m sure his inbox was packed with requests for his kale salad recipe he brought. He was nice enough to share his source, and it’s [...]
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Sleep Sleep is as important as nutrition and exercise for your health and performance. As CrossFitters we ask a lot from our bodies on a regular basis. We need adequate sleep to restore hormonal balance and heal our tissues. Sleep deprivation on the other hand can cause a whole host of issues. Not sure when [...]
Filed under: Olympic Lifts | Tagged: Split Jerk | 4 Comments »
For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups [...]
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Police/Fire CrossFit Games The Police/Fire CrossFit Challenge last weekend was great. Everyone competed their hearts out. Thanks for the pics Glenn. Check out the rest of them here. I also have more pics on our computer from Wendy. Run 5k Post time to comments. Technically this would be 12.5 laps to the speed bump and [...]
Filed under: Uncategorized | 24 Comments »
