Sat. April 24th, 2010

Here's Steve during the W.O.D this morning wishing he was somewhere else. Actually he did very well (as did everybody). Have a great weekend.

Today's W.O.D.
400m run
21 paralletes
15 KB swings 1.5 pood
25 butterfly sit-ups
400m run
15 paralletes
12 KB swings 1.5 pood
20 butterfly sit-ups
400m run
9 paralletes
10 KB swings 1.5 pood
15 butterfly sit-ups
For time

Fri. April 23rd, 2010

****There is no 6pm-7pm class tonight****

Get your workout in early

All other times are as posted

Today's W.O.D.
"Cindy"
5 Pull-ups
10 Push ups
15 Squats
AMRAP in 20 mins.

Thurs. April 22nd, 2010

****No 4pm-6pm classes today****

All other classes as scheduled (6:30am, 9am & 6pm)

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

This is a rest day for many. If you missed a workout this week, today's the day.

Wed. April 21st, 2010

****There will be no 6:30am class today****

All other classes as scheduled

Today's W.O.D.
400m run
50 Alternating lunges
400m run
40 alternating lunges
400m run
30 alternating lunges
400m run
20 alternating lunges
400m run
10 alternating lunges
For time

Tues. April 20th, 2010

We had a visit from Camille last week. Her boyfriend Derek owns CrossFit Coeur D'Alene. She was in town and wanted to do the "Wheel of Death". Of course she kicked ass! Camille was able to do all the benchmarks with no problem. Very impressive.




Today's W.O.D.
"Linda"
Deadlift 1 1/2x BW
Bench BW
Power Clean 3/4 BW
10-9-8-7-6-5-4-3-2-1
For time

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

Mon. April 19th, 2010

Yes, I know. Many of you are still working towards doing your first muscle-up. It's ok, we'll scale as necessary. See you soon!

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

Today's W.O.D.
400m run
5 Muscle ups
10 Wallball shots
15 Knees to elbows
(4) rounds for time

Check out the hours to the right->->