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

Kelley Berger July 22nd, 1988 – February 4th, 2011 You will be dearly missed Warm-up- “Junk-yard dog” warm-up followed by 3 sets of 10 partner-assisted

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

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

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

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

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

THROW-DOWN! Give em’ Hell CFHSV!

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

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

Warm-up-three minutes of: 20 lunge steps, 5 skin-the-cats Workout-Five rounds for time of:Run 400 meters20 Burpees15 Two-hand dumbbell Bent over row, 50 pounds each cool-down-Work

Workout- For time:21 L-pull-ups20 One legged squats, alternating legs18 L-pull-ups16 One legged squats, alternating legs15 L-pull-ups12 One legged squats, alternating legs12 L-pull-ups8 One legged squats,

Warm-up-3 rounds of: 10-20 seconds of L-sit, followed by 5 barbell Snatch-balances Then, the Burgener warm-up Workout-Snatch 1-1-1-1-1-1-1 repsPost loads to comments. Compare to 100325.

Free Class- COMPETITION PREP Benchmarks class- “Helen”Three rounds for time of:400m run1.5 Pood Kettlebell swing, 21 reps12 pull-ups Post time to comments.

Workout- Seven rounds for time of: Snatch-pull, 5 repsSnatch- Balance, 5 reps300m Run Post loads and time to comments. Question of the day: Next weekend

Warm-up-3 minutes of: 25 foot bear crawl, 5 strict pull-ups, 5 skin-the-cats Then, Practice rope-climb techniques Workout-Five rounds of:15′ Rope climb, max reps in 3

Workout: “CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments. Compare to 101016. “The U-bend of life: Why, beyond

Warm-up:three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups Workout: “Elizabeth“ 21-15-9 reps of:Clean

Warm-up:10 minutes of Hamstring mobility work, 10 minutes of practice on the C2 rower Workout: Row 2k. Rest three minutes, then accumulate 3 minutes of

Warm-up:10 minutes of shoulder-prep. Then, work up to heavy set of Push-Jerks. Workout:Five rounds of:20 GHD Sit-ups5 Push jerk Cool-down:Instructor-led group stretching “Rope Climb Advice”

Free Class Workout: Tag-team: P1 performs as many push-ups as possible while P2 rows 250 meters. Continue to switch at every 250 meters for 15

Warm-up:Group med-ball toss, followed by muscle-up practice. Workout:Three rounds for time of:6 Muscle-ups30 Wallball shots, 20 pound ball12 Handstand push-ups135 pound Power clean, 15 reps

Warm-up:Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work. Workout: In teams of four, with only two members working at a time,4 minutes

Warm-up:Row a 500m warm-up. Then, do a partner strict pull-up ladder, 1-4-1. Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Compare to 100814. Cool-down: finish with a max-set

Warm-up:10 minutes of double-under work. Then, for 4 minutes: 20 double-unders, 50 foot bear-crawl, 5 push-ups Workout:Five rounds for time of:10 Wall climbs10 Toes to

Warm-up:6 minutes of group Med-ball toss, followed by 6 minutes of partner-assisted hamstring stretching. Workout: “Rankel“ Complete as many rounds as possible in 20 minutes

Warm-up:For 5 minutes- 3 strict push-ups, 3 clapping push-ups, 10 stretch-band good-mornings. Then, 10 minutes of bench press practice. Workout:Bench-press3-3-3-3-3-3-3-3 reps Cool-down:3 sets of 10-15

Workout: “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post time to comments. Compare to 100909. Thanks to everyone who came

Workout: Front squat 3-3-3-3-3 reps Compare to 100428. Post loads to comments. GRAND OPENING TODAY! Come by at 12:00 if you want to jump in

Warm-up: 10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of – two laps around the

Warm-up:5 minutes of calisthenic, footwork, and agility drills. Then, practice the clean and jerk with Dumbells of varying weight. Workout: Tug-of-warSplit into two separate teams,

Warm-up:Spend 6-8 minutes working on overhead position with Trigger point balls only (don’t go hide by the rubber bands on the pull-up bar!) Then execute

Warm-up:For 5 minutes: Hand-stand kick-ups, 5 repsOne-arm KB swing, 5 reps each armmuscle-up transition practice, 5 reps Workout: “Nate” Complete as many rounds in twenty

Warm-up:5 minutes of med-ball toss, then 3 minutes of “Cindy”. Workout: “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups,

Workout: Seven rounds for time of:185 pound Front squat, 3 reps7 L-pull-ups Compare to 100330. Post time to comments. The Power Balance Bracelet- (do us

New Years Day BashComplete the Following for time:JAN 11 BurpeesFEB 801 Meter RunMAR 11 Squat Clean and Jerks 115/75APR 41 Double UndersMAY 41 Sit Ups

Warm-up:10 minutes of work improving overhead position with Lacrosse ball. Then, 10 minutes spent practicing the split landing position with a partner to help make

Warm-up:Practice OHS with PVC. Then, three minutes of: 5 double unders, 5 OHS, 5 kipping swings Workout: (scaled to fit class time-frame) “Bull“ Two rounds for

Warm-up:10 minutes of mobility free-for-all. Then, Group med-ball toss followed by Rowing and Bench-Press practice. Workout:With a partner and a 16 minutes on the clock:

Warm-up:Partner-assisted Ham-string Mobility drills. Then, 30 calories on the C2 rower. Workout:“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean,

Warm-up:10 minutes of Squat-therapy. Then, Burgener warm-up Workout: “Randy” 75 pound Power snatch, 75 reps for time. Cool-down: Butt-to-wall hip-opening stretches. (for your deep squat)

Warm-up:For 5 minutes warm-up with the following tasks in order: 2-5 reps of “V”push-ups, 10-30 single unders, 5-10 squat jumps Workout: “Nuts”For time:10 Handstand push-ups250

Warm-up:8 minutes of shoulder mobilization workThen, 3 minutes of- 10 PVC pipe Overhead squats, 25 foot bear crawl, 5 kipping swings on the pull-up bar

Warm-up:Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.Then, Empty-barbell Clean practice, working up to work-weight for the

Warm-up:Partner assisted hamstring-flexibility drills. Then,1 strict pull-up, 10 round-to-arched back good mornings2 strict pull-ups, 8 round-to-arched back good mornings3 strict pull-ups, 6 round-to-arched back good

Workout: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post reps for both exercises in all rounds. Compare to 091124. Post loads to

Workout: In order, attempt a max (and unbroken) effort at each of the following movements:max rope climbs in 1 minuteArms-only rope climbRing-dipsHandstand hold500m row400m runL-sit

Warm-up:25 foot down-and-back run, 1 burpee25 foot down-and-back run, 2 burpees25 foot down-and-back run, 3 burpees25 foot down-and-back run, 2 burpees25 foot down-and-back run, 1

Warm-up: group med-ball toss, Then- Dynamic Bench-press warm-up Workout: “Lynne”Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all

Warm-up:Move through the 10 movements included in today’s workout and perform 5-25 reps of each Workout:For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell

Warm-up:Work up to a “Heavy” set of Reverse Hyper-extensions using weight, bands, or whatever means necessary. Then, 3×10 Reverse Hyper-extensions. Workout:As many rounds as possible

Warm-up:Partner Med-Ball Relay- Person 1 runs a short distance ahead of Person 2 and stops. Person 2 throws the Med-ball to Person 1, and then

Workout:Resting 60 seconds between sets:Deadlift 2-2-2-2-2-2-2-2-2-2 Post loads to comments. Press handstands tutorial (video)

Warm-up:Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squatsThen, the Burgener warm-up Workout:21-18-15-12-9 rep rounds of:115 pound Power snatchWallball shots, 20 pound ballKnees

Warm-up:4 minute instructor-led terrain run. Then, 10 minutes of double-under skill work. Workout:Ten rounds for time of:15 Double-unders50 foot shuttle sprint, (25 feet down and

Warm-up:Calisthenic drills Workout:Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Post loads to comments. Get high

Three rounds for time of: 10 Muscle-ups10 Forward rolls20 One legged squats, alternatingHandstand walk 20 yards

Warm-up: Row for 3 minutes, then 5 minutes of Group med-ball toss Workout:Five rounds for time of:Row 500 meters135 pound Thruster, 7 reps Cool-down:End the

Warm-up:Group Med-ball toss, Then 10 minutes of muscle-up transition practice Workout:In teams of three, complete the following for time:100 Med-ball-toss Burpees with a 14 pound

“Fight Gone Bad!“ Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row

Warm-up:Group Med-ball toss, Then, five minutes of:Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps…just get warm!) Workout:As many rounds as

Warm-up:Burgener warm-up and assistance exercises. Workout:Snatch: 1-1-1-1-1-1-1-1-1-1 reps Cool-down:End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing

Warm-up:Partner-assisted Handstand practice Workout: “Diane“ 21-15-9 reps of:225 pound DeadliftHandstand push-ups Cool-down:10 minutes of ankle strengthening and mobility drills Post time to comments. Below is

Warm-up:10 minute Kettlebell complex. followed by Turkish-get-up practice Then, one-arm Kettlebell Clean and Jerk skill work Workout:Five rounds for time of:5 one-arm KB clean and

Warm-up:7 minutes of shuttle movement drills- Bear crawl, lunge, lateral runs, back-pedaling, etc. Workout: “Nicole”As many rounds as possible in 20 minutes of:Run 400 metersMax

Warm-up:Strict pull-ups, kipping pull-up progression practice. Workout: as many rounds as possible in 4 minutes of:50 meter sprint,5 burpeesRest three minutes, then:As many rounds as

Warm-up: Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym Workout: “Collin“ Six rounds for time of:Carry 50 pound sandbag

Warm-up:5 minutes of group med-ball toss, Then double-under and Pull-up skill work Workout:Seven rounds for time of:5 Handstand push-ups185 pound Deadlift, 10 reps10 Chest to

Warm-up:5 minutes – work on external rotation of the legs and hips10 minutes – work up to a heavy set of 3 back-squats Workout:Tag-team. With

Warm-up:500m row, followed by 10 perfect push-ups5 Minutes of Rack position workThen, 5×5 HPC on an empty bar Workout:Hang power clean 3-3-3-3-3-3-3 reps Compare to

Warm-up:5 minutes of Team Med-Ball Tosses 8 Minutes of Hip Flexion/Leg extension mobility work Workout:Complete as many rounds as possible in 20 minutes of:30 second

Warm-up:“Junk-yard-dog” Warm-up, followed by the Burgener warm-up Workout:Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Compare to 090617. Cool-down:3 x 15 reverse hyper Post time to comments. “The

Warm-up:50 foot shuttle runs- running, back-pedaling, bear-crawl, crab-walk, leap-frog, buddy-carryThen,Burgener warm-up and snatch drills Workout:As many rounds as possible in 8 minutes of :55 pound

Warm-up:Three rounds of:10 Resistance-band Good Mornings,3 laps around the gym (two forwards, one back-pedal) Then,Practice the Deadlift and work up to your work weight Workout:Complete

Warm-up:6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every “loss” of balances = 5 burpees!Then,3×5 Explosive Wall-ball shots3×5 V-push-ups Workout: “Blake“

Warm-up:Shoulder-prep, samson stretch, and hip mobility stretches. Then, 3 x 10 OHS with PVC pipe, with three jogs around the gym between every set. Workout:

Warm-up:Double under practice,then,Three rounds of:30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges. Workout:Three rounds of:25 Push-ups50 Air squatsMax double

Max rounds and reps in eight minutes of:4 Handstand push-ups2 pood Kettlebell swing, 8 reps12 GHD situps Kristan Clever 8 rounds + 4 HSPU (1.5

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Rich Froning Jr.: 310lb

Three rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray

10-9-8-7-6-5-4-3-2-1 reps for time of: 75# Power Snatch20″ Box JumpsPush-ups Post time to comments. Travelers CEO: Today’s Regulations, Taxes Would Have Killed Family Business That

Complete as many rounds as possible in 12 minutes of:35 pound dumbbell Thruster, 9 reps15 ft Rope Climb, 1 ascent Chris Spealler 15 rounds +

“Lumberjack 20“ 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20

Snatch one rep every minute on the minute for 15 minutes. James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.Post the highest

For time: 50 Kettle Bell swings, 1 pood50 double-unders40 Kettle Bell swings, 1 pood40 double-unders30 Kettle Bell swings, 1 pood30 double-unders20 Kettle Bell swings, 1

“Barbara“ Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Austin Malleolo 25:51.Jason Khalipa: 2:53, 3:05, 3:23,

Five rounds for time of:3 Muscle-up Handstand push-ups10 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you cannot do the

155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of

Weighted Pull-Up, 1-1-1-1-1-1-1 reps Followed by: max reps strict pull-upsRest 3-5 minutesThen max reps kipping pull-ups In Memory of Amanda Miller – Melanoma Research Foundation

Complete as many rounds as possible 20 minutes of:10 Wallball shots, 20 pound ball10 GHD Sit-ups10 Back extensions Austin Malleolo 16 rounds + 10 wall

Complete as many rounds as possible 20 minutes of:95 pound Squat snatch, 10 reps10 Ring dips10 Knees to elbows Austin Malleolo 10 rounds + 2

Run 5K Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron22:10.Post time to comments. Compare to 100728. Pictures from yesterday’s competition on Flickr Do cortisone shots

“Amazing Grace Fundraiser” 135/95 pound clean and jerk, 30 reps for time Post time to comments. Remember regular classes are cancelled for our 12:00 Barbells

Ten for load and time of:1 Clean and Jerk5 Pull-ups10 Push-ups15 Squats Heather Bergeron 155lbs in 12:45. Post load and time to comments. “How Obama

21-15-9 reps of:225 pound Deadlift135 pound Overhead squat Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse

Seven rounds for time of:10 Wallball shots, 20 pound ball10 Pull-ups Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05

Five rounds for time and load of: 5 Back squats100 foot bear crawl30 sit-ups Post time and load to comments. Paleo Pizza- By our very

Tag team style- Person 1 sets out on a 150m run carrying a 20 pound medicine ball while Person 2 performs as many Sumo-deadlift high-pulls