Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Today's W.O.D.
15 Dumbbell split clean - 40 lbs
21 Pull-ups

Five rounds for time

I've included this video on the split lifts. With today's dumbell split clean, it will help clarify any questions you may have. I am on shift today and Jill will be running class. Have a great weekend and see you Monday.

http://media.crossfit.com/cf-video/CrossFit_DBSplitLifts.wmv

Fri. Mar. 19th, 2010

There will be no 6:30 or 9am class today. Sorry for the inconvenience.

Today's W.O.D.
5 Turkish get-ups - 40lbs
10 Squats
15 Butterfly sit-ups
AMRAP in 20 mins

Thurs. Mar. 18th, 2010

Today's W.O.D.
"Make-up Thursday"

Today is a rest day for many. If you missed a workout this week or want to work on something else, today is the day.

Check out today's hours to the right->->

Wed. Mar. 17th, 2010

Today's W.O.D.
30 Double Unders
30 Back Ext
30 Burpees
3 rounds for time

Check out today's hours to the right->->

Tues. Mar. 16th 2010

Ok.....I neglected to to post anything yesterday. After getting off shift, it was just one of those days that didn't allow me to sit down at my computer. It didn't seem to matter though - we had a great turnout! As the days get longer (and nicer), we're going to take advantage and run as much as we can, so come prepared. Each week we continue to add more people. If you see somebody new, please make them feel welcome by introducing yourself. (Sometimes I forget who's met who). Nice job to each of you with your hard work. Keep it up.

Today's W.O.D.
Deadlift - 225lbs
KB swings - 1.5 pood
Strict Pull-ups
400m run
21-15-9
For time

Check out today's hours to the right->->

Mon. Mar. 15th, 2010

Today's W.O.D.
Thrusters - 95lbs
Box jumps - 24"
Sit-ups
400m run
21-15-9
For time