CrossFit Magic

Look how Susan uses a powerful hover-charm to control her medicine ball. :)

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WOD:

10-9-8-7-6-5-4-3-2-1

Thruster (95#/65#)

Burpees

KTE

CrossFit Cuteness

Delaney (age 8) tops the scales of CrossFit Cuteness Overload! She is so serious about her workouts and will look at the white board to see who she has to beat to nab that #1 spot of the day.

This brings up what I suspect will be an upcoming rant by me (Ginger) about the sad, sorry, pathetic state of heath our society is in and so often, it starts in childhood. It is our obligation to help put our children on the path of a fit and healthy life. Anything less is short-changing them...cheating them--literally! Ok, I'll stop before I really get going but stay tuned, because I've got a good rant coming on this! :)

WOD:
50-40-30-20-10 reps of:
KB Swings
Sit-Ups

Demo CrossFit Style

How does a CrossFitter (even a 13 year old one) take down a wall...

By swinging a medieval-looking iron hammer thing and just whacking it down.

Yesterday's WOD was really tough. We hope our clients forgive us. After it was done, Ken named it 'Hamburger Hands' based on the ripped-up hands he and Molly went home with.

Here it is if you want to try it:

For time, complete:

21-18-15-12-9-6-3 Clean and Jerks

mixed with--

3-6-9-12-15-18-21 Pull-Ups

So first round--21 C&J followed by 3 pull-ups

Second round--18 C&J with 6 pull-ups

Third round--15 C&J--9 pulls....etc.

Sportin' 'CrossFit' to School

Here's how Duncan and Delaney dress for school on Fridays!!

Who else is sportin' their CFG shirst around town?

WOD:

21-18-15-12-9-6-3 reps of:

OHS

Push-ups

Sit-Ups

Snatch practice...all together now!

WOD:

5 Rounds for time of:

21 Snatch
400m

A Push-Up Puzzle

The men of our 5:30 pm class.

WOD:

"Bionic"

5 rounds of--

7 thrusters

7 ring dips

7 pull-ups

7 burpees

And the walls come tumblin' down...

Well, 'tumblin down' may be an exaggeration. That said, we have big BIG news!! We're moving out of our garage into our own box! Yay!!! The location is wonderful, the space is perfect...our neighbors are great...we couldn't be happier.

Here is Duncan showing you our new digs. This is looking towards the back of the building. Behind that wall is....(see below)

A big garage door. Better yet, there's a matching garage door in the front of the building too!! With the help of friends (our crossfitters--of course!), at the leadership of our brother-in-law, Bill--another crossfitter, we've already removed both walls covering the garage doors. You can run straight through the building now. :) Next step, get our pull-up station set up and move our equipment.

I'll post more pictures of the transformation as the process unfolds.

WOD:

"The Chief"

5 Rounds of...

Max rounds in 3 min:

3 power cleans

6 push-ups

9 squats

*rest 1 minute between rounds

Another one bites the dust

A SURE sign of a GREAT workout!!

Awesome job, Molly!

WOD:

9 press

400m

15 push press

400m

21 push jerk

400m

Welcome to the CFG family

We'd like to welcome Tommy and James to our CrossFit family. Let's just say they've "FLIPPED" over CrossFit! :)

WOD:

21-18-15-12

KTE

KB Swings

Air Balls

Note: You can try the 'original' version which was, KTE--Ring Push-UP--Pull-Ups.

Two Highlights at CFG

We had two milestones yesterday at CFG. The WOD was Fran and...

David's first Fran time (about 2 1/2 weeks into CrossFit) was well over 8 minutes. He repeated it yesterday, nearly 2 months later, and his time 4:05--cutting his time by more than 50%!!

Now, Ken is one of our clients who can kip, but oftentimes he has to move to a band to finish. Yesterday, Ken did FRAN with solid kips throughout!

WTG David and Ken!

WOD:

"Fran"

21-15-9

Thrusters

Pull-Ups

Welcome Dana

Welcome, Dana, to our CrossFit family. We are thrilled you're with us!

Don't you just LOVE burpees, Dana? :)

WOD:

5x5 Deadlifts