Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8

Warm-up: 200 Meter row or run 4 Rounds: 3 PVC pass throughs 6 PVS sots press 9 OH Walking lunges Workout: A. Overhead Squat- Find a 1RM in

Warm-up: 1 Minute of jump rope 3 Rounds: 6 Kettlebell swings 6 Floor levers 6, 1 arm KBS (3/arm) 6 Slow butterfly sit ups Workout: Three rounds for

Warm-up: 200 Meter run or row 3 Rounds: 6 Medicine ball squat cleans 3 Inverted burpees Workout: Seven rounds for time of: 205 pound Clean, 3 reps 4

Workout: Bench Press 3-3-3-3-3 Powerlifting: A. Power Snatch 1.1.1. x 3 sets; Rest 3:00 B. Power Snatch 1.1. x 2 sets; Rest 4:00 C1. Deadlift 2-2-2 @13×1; Rest

Warm-up: 4 Rounds: 100 Single unders 5 Barbell good mornings 5 Back extensions Workout: A. Spend 10 Minutes working up to a heavy deadlift WITHOUT COMPROMISING FORM! Instructor

Warm-up: 250 Meter row 2 Rounds: Wall to wall bear crawl 10 Second ring static hold Wall to wall lunges 10 Second active shoulder hang Workout: A1. Back

Warm-up: 4 Rounds: 30 seconds of rowing 30 seconds of sit ups 30 seconds of squats 30 second recovery Workout: 5 Minute AMRAP @ High aerobic effort 10

Warm-up: 2 Rounds: 400 Meter Indian run 30 Second squat hold 30 Second L-sit hold Workout: Sumo Deadlift 5 x 4-5 reps Powerlifting: A1: Front Squat 5 x 3-4 @22×1;

Warm-up: P1: Run 50 meters P2: Air squats Swap P1: Run 50 meters P2: Burpees Swap P1: Run 50 meters P2: Ring rows Swap Workout: “Eva” Five rounds

Warm-up: 250 Meter row EMOTM for 4 minutes 5 Tuck jumps 5 Push ups Workout: 10 Sets @ High Aerobic Effort: 30 Second Double unders 30 Second recovery

Warm-up: 3 Rounds: 100 Single unders 8 Plyo squats 8 Push ups Workout: Complete as many rounds as possible in 15 minutes of: 3 Front Squats 225/155# 6

Warm-up: 250 Meter row 2 Rounds: 3 Barbell Bear Complex starting from the Hang position 4 Shuttle runs Workout: Rack Jerk 1-1-1-1-1-1-1 Jason MacDonald Plans for the Open

Warm-up: 3 Rounds: 40′ Shuttle run 8 Ball slams 5 Ring rows 40′ Bear crawl Workout: Complete as many rounds as possible in 15 minutes of: 15 foot

Warm-up: 500 Meter row 3-5 Minutes of focused stretching on the calves and achillies 3 Rounds: P1: 30 seconds of single unders P2: 30 seconds of

Warm-up: 2 Rounds: 10 Calorie row 10 Kettlebell swings 5 Burpees 5 Ring rows Workout: “Misery Loves Company” For time: 75 Deadlifts 225/135# 75 Power Cleans 115/75# 75

Workout: “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute

All classes are cancelled for the second annual CFHSV vs. CFI THROWDOWN! Be sure to come out and show your support for your fellow athletes! There

Warm-up: Wall to wall drills: Run forwards, run backwards, high knees, butt kickers, high kicks, bear crawl, karaoke, etc.. Workout: “Flow Session” 15 Minute Run/Row 10 Minute Skill

Warm-up: 2 Rounds: 1 Minute of single unders/30 seconds of double unders 2 Rounds: 5 Kipping swings Walking lunge to rings 5 Ring rows Side shuffle

Warm-up: Row 250 Meters 3 Rounds: 5 Wall ball shots 5 Kettlebell swings 5 Plate Presses Workout: Hang Power Snatch 3-3-3-3-3 Powerlifting: A. Jerk- Find a 1RM; Rest as needed

Warm-up: 400 Meter run then: 16 Walking lunges 1 Wall walk 12 Walking lunges 2 Wall walks 8 Walking lunges 3 Wall walks Workout: 225 pound Deadlift, 21

Warm-up: 400 Meter row 2 Rounds: 10 Medicine ball mountain climbers 10 Air squats 5 Inch worm push ups 5 Pull ups Workout: “G.I. Jane” 100 Burpee pull

Workout: “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′

Warm-up: 3 Rounds: P1: 1 Minute row P2: 1 Minute AMRAP 6 Kettlebell swings, 3 Burpees Workout: 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead

Warm-up: 10 Minutes of agility and running drills Workout: Run 10k Post time to comments. Note: 6 a.m. class will meet at the gym to row. All other classes

Warm-up: 3 Rounds: 50 Meter run 10 Walking lunges 5 Perfect tricep push ups Workout: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Check out the 2012 Reebok

Warm-up: 2 Minutes of jump rope followed by 3 Rounds: 5 PVC pass throughs 10 Squats 5 No push up inch worms 10 Kipping swings Workout:“Athlete’s Choice” 2

Warm-up: 400 Meter run 3 Rounds: 10 PVC overhead walking lunges 10 PVC overhead squats 10 Second handstand hold Workout: Snatch Balance 1-1-1-1-1-1-1 “Trail Running” with Brian MacKenzie

Warm-up: 3 Rounds: 30 Second row 30 Second sit ups 30 Second tuck jumps 30 Second push ups 30 Second rest Workout: 800 Meter Run Rest 5 Minutes

Warm-up: 5 Rounds: 50 Single unders 5 Burpee broad jumps Workout: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps

Warm-up: 3 Rounds: 200 meter row 8 Kettlebell goblet squats 6 Kettlebell swings 4 Kettlebell push ups Workout: Thruster 1-1-1-1-1-1-1 “Reebok on a mission to get its employees

Warm-up: 2 Rounds: 200 Meter partner med ball carry 10 Partner med ball squat throws 10 Partner med ball sit up throws Workout: 21-15-9 reps for time of:

Warm-up: 250 Meter row 3 Rounds: P1: 50 Meter run P2: Burpees Swap Workout: For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps

Warm-up: 400m Indian Run 6 Jumping pull ups 12 Air squats 2 Full rounds Wait for everyone to finish reps before starting second run. Workout: Back Squat 1-1-1-1-1-1-1 Powerlifting: A.

Warm-up: 50 Single unders 1 Wall walk 40 Single unders 2 Wall walks 30 Single unders 3 Wall walks 20 Single unders 4 Wall walks Workout: 5 Rounds

Warm-up: Row 250 meters then: 3 Rounds Wall 2 Wall Bear Crawl HIgh Kicks 10 Second Handstand Hold Workout: A. Build to a 1RM Snatch; Rest as needed

Warm-up: 400 Meter Run then: 3 Rounds of: 3 Pull ups 6 Air squats 9 Abmat sit ups Workout:“White” 5 Rounds for time: 3 Rope Climbs 15′ 10

Warm-up: P1: 200m Row P2: Burpees Swap P1: 200m Row P2: Kettlebell swings Swap P1: 200m Row P2: Burpees Swap Workout: Three rounds for time of: 30 Wallball

Warm-up: 400 Meter Indian Run Then: 30 Second Jump Rope Running Man 30 Second Med Ball Cleans for 3 Minutes. Workout: 5 Rounds each for time of: 10

Warm-up: Wall 2 Wall: bear crawl Right side shuffle Bear Crawl Left Side Shuffle Inch worm push ups Right Karaoke Left Karaoke Workout: 300 Meter Row 20 Push

Warm-up: Row 500m then: 2 rounds 10 partner wall ball sit ups (5 each) 3 muscle up transitions (other partner does HS hold then switch) Workout: For time:

Warm-up: 50 single unders 3 push ups 3 PVC snatch balance 40 single unders 4 push ups 4 PVC snatch balance 30 single unders 5 push

Warm-up: 2 Minutes of single-unders P1: Row 250m P2: Jumping Squats Switch P1: Row 250m P2: Wall Walks Switch Workout:“Fran on the track” 3 Rounds for time of:

All Classes are cancelled! Have a safe and Happy New Year!

Warm-up: Instructor led agility drills- High knees, butt kickers, karaoke, skips, etc… Max rep double-unders in 2 minutes. Workout: “Jerry” For time: Run 1 mile Row 2K Run

Warm-up: Row 500 Meters 5 Minutes of practice on the Muscle-up transition 3 Rounds: 5 Muscle-up transitions 5 Tricep push ups 5 Dumbbell Squat Clean and

Workout:“Affiliate Throwdown WOD 4” Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between

Warm-up: 30 Seconds of single-unders/double-unders 30 Seconds rest x 6 3 Rounds: 5 PVC pass throughs 5 Perfect push-ups 5 Floor levers Workout: Hang Power Clean 3-3-3-3-3-3-3 Powerlifting: A. Power

Warm-up: 3 Rounds: 30 Second Row 30 Second Kettlebell Snatch 30 Second Burpee 30 Second Rest Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if

Warm-up: P1: 40 Single unders P2: Plank Hold Swap P1: 40 Single unders P2: Squat hold Swap P1: 40 Single unders P2: L-sit Hold Swap Workout: 100 Feet

All classes are cancelled today! Have a Merry Christmas and remember to be thankful for all that we have been given!

Warm-up: 40 Single unders 1 Pull up 30 Single unders 2 Pull ups 20 Single unders 3 Pull ups 10 Single Unders 4 Pull ups 5

Warm-up: 400m run followed by: Every minute on the minute for 5 minutes of 2 Man Makers Workout: For time: 500 Meter Row 21 Push Press 115/80# 500

Workout: Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations. Station 1:

Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1:

Warm-up: 500m Row 5 Minute AMRAP 5 Ring rows 5 Push-ups 5 PVC Overhead squats Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you

Warm-up: 5 Minutes of double-under practice 3 Rounds: 5 Rebounding box jumps Rest 1 Minute between efforts Then- Work up to max height box jump Workout: 5 Rounds

Warm-up: 400m Run 3 Rounds 6 Plyo split jumps 6 Reverse lunge steps 6 Push-ups 6 Kipping swings Workout: “Erin” Five rounds for time of: 40 pound Dumbbells

Warm-up: Agility drills: Karaoke, burpees, bear crawl, and Island runs Workout: Deadlift 1-10-1-20-1-30 “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video

Warm-up: 4 Rounds: 10 Double-unders 10 Walking lunges 5 Barbell power snatches Workout:“Karibel” 10 Rounds for time 15 Wall ball shots 20/14#, 10′ Target 3 Power Snatches 135/95# Powerlifting: A.

Warm-up: 250 Meter Row 3 Rounds P1: Single-unders/Double-unders P2: 3 Wall walks + 5 Pull-ups/Ring rows Swap Workout: 4 Rounds for time of: 500 Meter Row 3 Handstand

Warm-up: 400m run 3 Rounds 10 Ball slams 5 Right KB Snatch 5 Left KB Snatch Workout: With a 3:30 continuously running clock complete the following: 4 Sets

Warm-up: 3 Rounds: 250 meter row 8 air squats 8 Parallette jump overs 8 Kipping swings Workout: Complete as many rounds as possible in 20 minutes of: 7

Warm-up: 400 meter Indian run 3 Rounds: P1: 5 DB hang power clean, 5 Front Squat, 5 Push Press P2: Ab-mat sit-ups Workout: Thruster 1-1-1-1-1-1-1 Powerlifting: A. Clean 1.1.1.1 x

Warm-up: 3 Rounds: 10 Calorie Row 10 Back extensions 10 Abmat sit-ups 5 PVC Good mornings Workout: “Mr. Joshua” Five rounds for time of: Run 400 meters 30

Warm-up: Partner 1: 50 meter run Partner 2: Hang w/active shoulders Swap Partner 1: 50 meter run Partner 2: Plank hold Swap Partner 1: 50 meter

Warm-up: 4 Rounds of 5 PVC Overhead Squats 5 Fast mountain climbers Run 50 meters Workout: 5 Rounds for time of: 45# Barbell Overhead Walking Lunge, 50 feet

Warm-up: 4 Rounds: Row 10 calories 6 Knees to Elbows 10 Kettlebell Swings Workout: Hang Squat Clean 1-1-1-1-1-1-1-1-1-1 “The Zach Miller Story”, CrossFit Journal preview video [wmv] [mov]

Warm-up: 1 Minute of single unders Group samson stretch Then: 3 Rounds 20 Double-under attempts 8 Ring rows 10 Second handstand hold Workout: 50 thrusters 65/45# 50 Pull

Warm-up: 2 Rounds: 400m Indian Run 4 Burpee/KTE/Pull-up complex Workout: 5 Minute AMRAP @80-85% Effort 5 Chest to bar pull-ups 25 Double-unders Rest 3 Minutes 5 Minute AMRAP

Warm-up: 2 Rounds Wall to wall: Walking Samson Stretch Bear Crawl Then: 2 Rounds P1: 1 Minute Row P2: 1 Minute Burpee broad jump Workout:“The Bear Complex” 5

Warm-up: 400m Run 3 Rounds 8 Step ups 8 Push ups 8 Butterfly sit ups Workout & Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping

Warm-up: 3 Rounds 40 Single-unders 15 Meter bear crawl 10 Dumbbell thrusters Workout: For time: 1 Mile Run 50 Kettlebell swings 24/16 kilograms 50 Sit-ups 800 meter Run

Warm-up: 1 Round of Partner 1: Row 200m Partner 2: AMRAP Perfect air squats! Switch places 1 Round of Partner 1: Row 200m Partner 2: burpees

Warm-up: 3 Rounds of: 30 seconds walking lunges 30 seconds push ups 30 seconds parallette jumps Rest 30 seconds Workout:FLOW Session 15 minute row/run at easy pace 10

Warm-up: 250m Row 5 minutes of mobility focused on the lats and shoulders 3 Rounds: 3 Jump squats 5 Kipping swings 5 Push ups 5 minutes

Warm-up: 10 minutes of instructor led agility drills and dynamic stretching Workout: 2 x 100m Sprint Rest 1 Minute between efforts 2 x 200m Sprint Rest 2 Minutes

Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders

Workout & Benchmarks: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars

Workout:KettleBell Krazy “Not for the Fainthearted” Males 1.5pd/Female 1pd Complete 3rds for time of: 12 KettleBell Swings 12 KettleBell Push-ups (both hands on KettleBell handle,

Workout: 4 Rounds for time 50 Air Squats 400m Run Post time to comments.CrossFit Huntsville will be holding the 6, 9, and 4:30 classes today. All

All classes are cancelled! Take today to count your many blessings and be ready to hit it hard tomorrow!“Cooking With Massie: Prime Rib and Creamy

Warm-up: 2 Rounds 400m Partner med-ball carry 10 Partner med-ball sit-up throws Workout: 5 Minute AMRAP @ 80-85% 5 Pull-ups 25 Double-unders Rest 4 minutes 5 Minute AMRAP

Warm-up: 400m run followed by 10 minute double-under drill 50 single unders/10 push ups 40 single unders/8 push ups 30 single unders/6 push ups 20 single

Warm-up: Row 500m Then: 3 Rounds 10 Band good mornings 10 Walking samson stretch Workout: Deadlift 1-1-1-1-1-1-1 Powerlifting: A: Thruster 5 x 4-5 @20×1; Rest 3:00 B1: Power Snatch 1-1-1-1;

Warm-up: Wall to wall bear crawl 2 Burpee pull-ups 50m Run 3 Rounds Followed by 5 minutes of practice on the kipping pull-up Workout: “Nicole” Complete as many

In house competition WOD 1: Advanced: 8 Minute AMRAP 4 Deadlifts 275/185# 4 Chest to Bar Pull-ups 4 Box Jumps 30/24″ Intermediate: 8 Minute AMRAP 4 Deadlifts 185/125# 4

Warm-up: 4 Rounds increasing intensity throughout: 10 air squats, 10 kettlebell swings, 10 butterfly sit-ups Workout:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. Powerlifting: A:

Warm-up: 15 minutes of practice and review on rowing technique Workout: 3 Sets @ 95-97% Row 1k Rest 12 minutes actively GOAL IS SAME TIME EACH SET!REMINDER: CrossFit Huntsville’s

Warm-up: Cone to cone: bear crawls, high knees, inch worm push-ups, fanny kickers; 3 Rounds Workout: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats

Warm-up: P1: Row 200m. P2: AMRAP double-unders; Switch. Then 10 partner medicine ball squat throws, 10 hip extensions, 10 butterfly sit-ups; 4 Rounds Workout: Front Squat 3-3-3-3-3-3-3 A:

Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5

Warm-up: 5 minutes on the Burgener warm-up; Followed by 10 kettlebell swings, 10 box jumps, 5 PVC snatch balance; 2 Rounds Workout & Benchmarks: “Isabel” For time: Snatch

Warm-up: 5 med ball cleans wall ball shots rest 30 seconds x 3; Med ball reverse throw and chase x 5 Workout: 4 Sets All Out 5 TnG

Warm-up: Row 500m or Run 400m followed by 2 minutes of double-under practice. Review all movements and short explanation about WOD for WARRIORS! Workout: The WOD: 11 Rounds:

Warm-up: 400m Indian Run, 5 inchworms, 10 kipping swings. Then: 3 Minute AMRAP Burpee pull-ups Workout: Back Squat 3-3-3-3-3-3-3 Cool-down: 3 x 10 Weighted back extensions 3 x 10 Barbell

Warm-up: Kettlebell Complex followed by P1: 8 Kettlebell Sumo deadlifts, 8 Sumo deadlift high pull, 8 Kettlebell swings. P2: Hold top of plank position; Repeat x

Warm-up: 50 single-unders, 10 push-ups, 40 single-unders, 8 push-ups, 30 single-unders, 6 push-ups, 20 single-unders, 4 push-ups, 10 single-unders, 2 push-ups Workout:“Michael” Three rounds for time of: Run