Warm-up- Partner-assisted hamstring stretches, followed by 3 minutes of- 5 skin the cats, 5 strict pull-ups Workout- “Fran”Three rounds, 21-15- and 9 reps, for time of:95-pound ThrusterPull-ups Post time to comments. Cool-down- 10 minute squat test- try to get farther than you did last time! “The Hazards of Nerd Supremacy: The Case of WikiLeaks” by […]

Workout- For time:100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Post time to comments. Compare to 100120

Workout- For time:225 pound Deadlift, 21 reps400 meter Run225 pound Deadlift, 18 reps400 meter Run225 pound Deadlift, 15 reps400 meter Run225 pound Deadlift, 12 reps400 meter Run Post time to comments.

Workout- For time:135 pound Thruster, 15 reps35 pound weighted Pull-up, 15 reps95 pound Thruster, 21 reps20 pound weighted Pull-up, 21 reps65 pound Thruster, 36 reps36 Pull-ups Post time to comments.

Workout- For time:20 inch Box jump, 50 repsRope climb, 5 ascents1.5 pood Kettlebell swing, 50 reps50 sit-ups40 pound dumbbell Hang power clean, 50 reps800 meter Run50 Back extensions Post time to comments. Compare to 070210.

Warm-up- 3 mintues of 10 exlposive wall-ball shots, 10 reverse hyperextensions. Workout- Clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 100630. Next CF 101 class will start FEB 8th! Tired of your regular workout routine? If you have ANY feedback about this weekend’s Throw-down competition that could help us make any future events better, PLEASE

Warm-up- 3 x 10 Turkish get-ups Workout- Three rounds for time of:12 Muscle-ups75 Squats Compare to 100104. Cool-down- work on some BASIC split positions CONGRATULATIONS CROSSFIT HUNTSVILLE—WINNERS OF THE THROWDOWN AND HOLDERS OF THE SHAKE WEIGHT!!!!! Congratulations to everyone who participated in yesterday’s first ever CROSSFIT HUNTSVILLE vs. CROSSFIT IMPULSE THROWDOWN! It was a great

THROW-DOWN! Give em’ Hell CFHSV!

Warm-up-8 minutes of partner stretching to prepare for the Deadlift position, followed by 15 minutes of double-under practice. Workout- Three rounds for time of:275 pound Deadlift, 10 reps50 Double-unders Post time to comments. Compare to 100322. Cool-down-Instructor-led group stretching. The Big Lie

Warm-up-Spend 10 minutes working on Parallette drills Workout-Three rounds for time of-400m row400m sprint Rest 3-5 minutes between each round.Post splits to comments. Cool-down-The 10 minute squat- work to get at least 1 minute farther than you have before! GOHEAVY workout-Bench Press 3-3-3-3-3-3-3-3 The CFHSV vs. CFI Throw-down is Tomorrow! Post your favorite pre-ass-kicking inspirational