Monthly Archives: December 2009

Join us for some rock climbing tonight at Inner Strength. If you haven’t RSVP’d by now you can still just show up and bring your $11 with you. We’ll head to Pappy’s Corner Pub for some libations after we get … Continue reading →

Overhead Squat 1-1-1-1-1 at 90% 21-18-15-12-9-6-3 reps fo Knee To Elbow KB Swings (24/16) NOTICE: There will be a special Fight Gone Bad workout during the noon class. Brian Walker would like to do FGB with as many of the … Continue reading →

Deadlift 3-3-3 at 85% 12-9-5 reps of: Thrusters (60% of Push Press) Burpees What is Fitness? Have you read it? Thoughts?

Push Press 3-3-3-3-3 at 80% 10 minute max rounds: 10 Box Jumps 10 KB Sumo Deadlift High Pulls 10 Pull-ups Don’t miss Brian Walker’s going away party tomorrow (Thursday 12/17) at Coopersmiths at 8:00. Here is what he had to … Continue reading →

5 rounds 10 Overhead Squats (95/65) 20 Push Ups 30 Sit Ups Row 250 meters Marlena’s Pistachio Chicken

Front Squat, Find a New One Rep Max Then foam roll, stretch, and roll on a lacrosse ball. News T-Shirts, Hoodies, and Hats are in! Brian W. Going Away Party – This Thursday 8:00 P.M. at Coopersmiths. Holiday Party – … Continue reading →

Hang Power Clean 1-1-1-1-1 at 90% 20-15-10-5 reps of: Sumo Deadlift High Pull (95/65 pounds) Double Unders Schools of Fitness and/or Health CrossFit Dragon Door and the RKC Mountain Athlete Body Tribe Exuberant Animal Dan John (With a new website) … Continue reading →

Overhead Squat 3-3-3 at 85% 3 rounds 15 Thrusters (50% of 1 Rep Max Push Press) 15 Pull-ups The thruster from Again Faster. Thrusters from Patrick Cummings on Vimeo.