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Learn and Play new sports; like frisbee! WOD 3/1/10 “The Terrible 25” AMRAP in 25 minutes: 5 Chest to Bar Pull-Ups 5 Overhead Squats (95#/65#) 5 Handstand Pushups 5 Burpees 5 Box [...]

Paleo In A Nutshell WOD 2/26/10 “Filthy 50” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds 50 [...]

“The Definitive Guide to Primal Eating” WOD 2/25/10 Push Jerk 3-3-3-3-3 10 Rounds: 5 Chest to Bar Pull-Ups 5 Thrusters (115#/75#) Post loading and time to comments.

Know the basics. Read “Foundations”, a free article from the CrossFit Journal. WOD 2/24/10 Press 5-5-5-5-5 3 Rounds: 20 Kettlebell Swings (53#/35#) 20 Burpees 20 Goblet Squats [...]

WOD 2/23/10 Front Squat 5-5-5-5-5 5-4-3-2-1 Front Squat (80% of your 5-rep max) Weighted Pull-Ups (50#/35#) Post weight lifted and time to comments. Be sure to eat a balanced protein/fat/carb [...]

WOD 2/22/10 Overhead Squat 5×5 “Karen” 150 Wall Ball (20#/14#)

WOD 2/19/10 Deadlift 3×5 “JT” 21-15-9 Handstand Push-Ups Ring Dips Push-Ups Come out to the Beaumont Civic Center on Saturday to support Jeremy C. as he fights to win the MMA title!

WOD 2/18/10 Hang Power Snatch 5×5 “Jackie” 1000m Row 50 Thrusters (45#/30#) 30 Pull-Ups Post time to comments.

WOD 2/17/10 Hang Clean 3×5 6 Rounds (Not For Time): 1 Press 2 Push Press 3 Push Jerks Increase the weight each round and recover as needed between rounds. Post max load to comments. New CFB [...]

WOD 2/16/10 Front Squat 5×5 For Time: 20 Back Squats (1 x bodyweight) 20 Ring Dips 20 Burpees 20 Handstand Push-Ups If you haven’t talked to a coach about nutrition ask after your [...]