Foam Rolling With Airrosti
July 24th, 2010
Dr. Matt Arnold of Airrosti came out to the gym and taught everybody how to use a foam roller properly and efficiently. Thank you Matt for your time and instruction on this great tool.
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Belated Berfdays…
July 23rd, 2010
Happy Berfday Tim F., Nancy B. and Jesse. Jesse was the only lucky enough one to of been iced, 7:05AM is never to early to start on your berfday.
STRENGTH/SKILL WOD
Deadlift 3×3
WOD
Thrusters
T2B
Burpees
30-20-10
25min cutoff.
| Lany | 24:52 | 35 | Valene | 22:19 | 55 | Clint | 25:00 | 85 | ||
| Ashley S. | 24:06 | 35 | Owen | 21:10 | 55 | Travis | 23:21 | 85 | ||
| Beth | 23:38 | 35 | Veronica | 18:59 | 55 | David Ke. | DNF | 95 | ||
| Priya | 22:50 | 35 | Amanda | 24:16 | 60 | Kurt | DNF | 95 | ||
| Brit | 19:41 | 35 | Leann | 22:39 | 60 | Danny S. | 24:33 | 95 | ||
| Silvia | 21:29 | 40 | Erika | DNF | 65 | Melvin | 24:32 | 95 | ||
| Liz J. | 20:21 | 40 | Fran | DNF | 65 | Carlos F. | 23:50 | 95 | ||
| Katherine | 21:44 | mod 45 | Robert D. | DNF | 65 | Paul | 23:50 | 95 | ||
| Megan | 23:41 | 45 | Carrie | 22:15 | mod-65 | Mike P. | 23:47 | 95 | ||
| Julie | 24:02 | 45 | Caitlin | 22:57 | 65 | Tom V. | 23:30 | 95 | ||
| Jacob | 20:11 | 45 | Elizabeth | 21:47 | 65 | John | 21:27 | 95 | ||
| Caley | 17:32 | 45 | Bob | 19:37 | 65 | George | 18:51 | 95 | ||
| Bri | 21:20 | 45 | Andrew | 22:26 | 65 | Carlos P. | 14:49 | 95 | ||
| Janelle | 18:13 | 45 | Chris L. | 22:08 | 65 | Jesse | DNF | 115 | ||
| Sonya | 20:17 | mod-50 | Meagan | 16:48 | 65 | Rauli | DNF | 115 | ||
| Mindy | 24:17 | 50 | Melanie | 14:37 | 65 | Ryan Se. | DNF | 115 | ||
| Lori | DNF | mod 55 | Les | DNF | 75 | Mike K. | 23:52 | 115 | ||
| Cynthia | 23:11 | 55 | Mitch | DNF | 75 | Justin G. | 23:24 | 115 | ||
| Alissa | 21:05 | 55 | Michele | 22:26 | 75 | Chuckie | 21:42 | 115 | ||
| Randi | 21:01 | 55 | Laura | 20:58 | 75 | David Ku. | 21:30 | 115 | ||
| Elsha | 20:37 | 55 | Susie | 17:02 | 75 | David U. | 17:50 | 115 | ||
| Carla | 20:10 | 55 | Jaquin | DNF | 85 | Tim F. | 17:14 | 115 | ||
| Trupti | 23:59 | 55 | Lee | DNF | 85 | Mac | 16:40 | 115 | ||
| Tabitha | 23:11 | 55 | Robert Sab. | DNF | 85 | Brian W. | 15:31 | 115 | ||
| Steven B. | DNF | 85 |
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Only a few spots left!
July 22nd, 2010
Friday is the last day to sign up for the FREE foam rolling class this Saturday! CLICK HERE for some general information on foam rolling and how IT WILL HELP YOU! We also have the same large black foam rollers as seen below for sale at the gym, please let us know if you are interested.
STRENGTH/SKILL WOD
Press 5×3
WOD
13 SDHP
5 Lateral Burpees
50/200 Double Unders/Singles
5 Rounds. On rounds 2 & 4 run 1 lap instead of jump rope. 20min cutoff.
NAME / SDHP WEIGHT / TIME and/or ROUNDS COMPLETED
| Lori | 4 | 35 | Amanda | 4 | 75 | |
| Rose | 4 | 35 | Michael A. | 15:16 | 75 | |
| Leila | 17:34 | 35 | Melanie | 19:54 | DU-75 | |
| Janelle | 17:00 | 35 | Michele | 17:38 | DU-75 | |
| Megan S. | 4+Burpees | 40 | Susie | 17:23 | DU-75 | |
| Nancy B. | 4 | 45 | Frank | 4 | 85 | |
| Silvia | 4+Burpees (mod) | 45 | Bryan | 4+102 Singles | 85 | |
| Hilary | 4+10 Singles | 45 | Emilio | 19:37 | 85 | |
| Megan D. | 19:36 | 45 | R.C. | 18:01 | 85 | |
| Steph | 16:25 | 45 | Mikela | 4+20 Singles | 95 | |
| Julie | 4+ SDHP | 55 | Carlos F. | 4 | DU-95 | |
| Mindy | 4+54 Singles | 55 | Erick | 17:40 | DU-95 | |
| Trupti | 4+80 Singles | 55 | Clint | 4 | 105 | |
| Nicole | 4+111 Singles | 55 | Jordan Fau | 4+10 SDHP | 115 | |
| Kirstin | 4+139 Singles | 55 | Jesse | 4+ Burpees | 115 | |
| Jacob | 19:14 | 55 | Jarrod | 4+70 Singles | 115 | |
| Mireille | 4 | DU-55 | Eric | 4+120 Singles | 115 | |
| Carla | 4+26 DU | DU-55 | David Ke. | 18:54 | 115 | |
| Chriotin | 17:16 | DU-55 | Bart | 15:05 | 115 | |
| Becky | 16:55 | DU-55 | Melvin | 4 | DU-115 | |
| Leann | 16:51 | DU-55 | Tim L. | 4+36 DU | DU-115 | |
| Bob | 19:18 | 65 | Cory S. | 15:26 | DU-115 | |
| Elisha | 18:02 | 65 | Steven T. | 14:29 | DU-115 | |
| Alissa | 4 | DU-65 | Yogi | 13:51 | DU-115 | |
| Bri | 4+30 DU | DU-65 | David Ku. | 13:49 | DU-115 | |
| Amy | 4+42 OU | DU-65 |
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Learn and Practice!
July 21st, 2010
Do it Jimmy!
STRENGTH/SKILL WOD
Pullups and Back Squats 3×5
WOD
OH Squats
Pushups
AMRP in 7min
| Robert D. | 3+OH | Beth | 5 | Kirsten | 5+7 Push | ||
| Elisabeth | 3+4 Push | Kelly | 5 | Mindy | 5+7 Push | ||
| Owen | 3+7 Push | Ryan S. | 5 | Mike K. | 5+8 Push | ||
| Rob | 3+7 Push | Tabitha | 5 | Steven V. | 5+11 Push | ||
| Alissa | 3+8 Push | Valerie | 5 | Lee | 6 | ||
| Les | 3+9 Push | Lori | 5+4OH (mod) | Liz J. | 6 | ||
| Jeff Br. | 4 | Elisha | 5+OH | Sonya | 6 | ||
| Sandy | 4 | Julie | 5+OH | Brit | 6+3OH | ||
| Megan S. | 4+7OH | Ryan Sc. | 5+OH | Cindy | 6+3OH | ||
| Bob | 4+8OH | Silvia | 5+OH | Curt | 6+4OH | ||
| Caitlin | 4+OH | Tim L. | 5+OH | David Ke. | 6+5OH | ||
| Danny W. | 4+OH | Caley | 5+5OH | Leila | 6+8OH | ||
| Kurt | 4+OH | Rand | 5+5OH | Paul | 6+8OH | ||
| Chris L. | 4+2 Push | Howard B. | 5+6OH | Justin G. | 6+10OH | ||
| Karen | 4+5 Push | Mitch | 5+7OH | Ben C. | 6+OH | ||
| Mike La | 4+5 Push | Shari | 5+7OH | Cynthia | 6+OH | ||
| Megan | 4+7 Push | Laney | 5+8OH | Rauli | 6+OH | ||
| Diana | 4+9 Push | Sam | 5+8OH | Michael A. | 6+5 Push | ||
| Jacob | 4+10 Push (mod) | Carrie | 5+9OH | Adriene | 6+7 Push | ||
| Amy | 4+10 Push | R.C. | 5+14OH | Tim F. | 6+7 Push | ||
| Marci | 4+10 Push | Trupti | 5+15OH | Yogi | 6+7 Push | ||
| Travis | 4+11 Push | Fran | 5+1 Push | Steven | 6+8 Push | ||
| Larry | 4+13 Push | Katie R. | 5+3 Push | George | 6+14 Push | ||
| Becky | 5 | Ashley S. | 5+6 Push | Nick M. | 7 | ||
| Belinda | 5 | Ellie | 5+6 Push | Jimmy | 7+11OH |
12PM MOD
Muscle Ups
Squat Snatch
9-7-5
| Veronica | 25 | 14:54 | David U. | 115 BMU | 12:32 | |
| Andrew | 45 | 14:42 | Charles | 115 MU | 12:58 | |
| Meagan | 65 BMU | 8:03 | Brian W. | 115 MU | 7:44 | |
| John C. | 85 | 15:43 | Michael C. | 135 MU | 14:00 | |
| Laura | 95 | 15:32 | Mac | 135 MU | 8:57 | |
| Jason | 115 | 19:38 | Anthony | 135 MU | 7:50 | |
| Kirk | 115 | 7:50 | Aja | 135 MU | 6:35 |
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Welcome Back!
July 20th, 2010
Was it as good as you remembered it was?
BUDDY TEAM WOD
60 K2E
60 Box Jumps
60 KB Swings
60 Medicine Ball Situps
2 Rounds. One person works, one person rests. All reps must be completed before moving on to the next movement.
| M/F | M/M | |||
| Frank/Becky | 23:32 | Jesse/Clint | 26:20 | |
| David Ke/Laura D | 21:42 | Lee/Chris L | 25:10 | |
| Jarrod/Michele | 21:30 | R.C./Hayden | 23:39 | |
| Robert R/Kate R | 20:05 | Mike La/Bob | 23:38 | |
| Tim L/Christin | 19:51 | A. J./Holden | 22:29 | |
| George/Elisabeth | 19:27 | Mike P/Owen | 23:36 | |
| Jimmy/Kelsie | 17:28 | Kevin/Nick | 22:12 | |
| Mitch/Jordan Fau | 21:50 | |||
| F/F | Bryan/Bert | 21:29 | ||
| Megan D/Nicole | 27:56 | Jason/Eric B. | 20:38 | |
| Jacque/Jean | 26:31 | Greg S/Carlos F | 19:30 | |
| Randi/Tabitha | 25:07 | Yogi/Michael A | 18:41 | |
| Mindy/Steph | 24:09 | Mike K/Justin G | 17:02 | |
| Mirerik/Pryia | 23:52 | Steven T/Brian W | 16:58 | |
| Ashlee/Carrie | 23:34 | David Ku/Charles | 14:28 | |
| Alissa/Lori | 22:59 | |||
| Melanie/Susie | 22:20 | Solo | ||
| Laura S/Veronica | 19:57 | Leann | 24:43 | |
| Erick | 18:37 | |||
| Meagan | 14:59 | |||
| Joe S | 14:55 | |||
| Matthew | 13:56 | |||
| Emilio | n/a | |||
Some of you came back with a fiery vengeance and I like it, CrossFit is fruitful to those that work hard. Come learn, practice, play and enjoy getting into the best shape of your life.
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