Kelly’s in town today. See you all tonight.
Kelly
5 Rounds for time
Run 400 OR Row 500
30 Box Jumps 24/20
30 Wall Ball 20/14
Kelly’s in town today. See you all tonight.
Kelly
5 Rounds for time
Run 400 OR Row 500
30 Box Jumps 24/20
30 Wall Ball 20/14
Thu, Feb 4, 2010
If this guy can do it. You can definitely do it.
Heres a few sources for some ideas. Bring something cool to the party!!
Catalyst Athletics Recipe Archive
Thu, Feb 4, 2010
I have a few announcements, in no particular order…
1) tonights workout is FRAN. we all love to hate her. please come. Get your FRAN time, and push hard here. She fights back.
21-15-9
Thrusters 95/65
Pull-Ups
I like to call it franxiety — you should have a little, it’s good for you. Come bring its. This is as classic CrossFit as it gets.
2) Ben from the Hood River News will be here tonight. Make me look good you guys. Good form, move fast, move weight!
3) GRAND OPENING THIS SATURDAY. 5pm. There will be a workout at 5:30, if you don’t make the 9am class you can work out then! Bring a dish, paleo please! We’ll be going til 10pm, so pop in anytime.
Here’s what we’re looking for guy. Be strong
Fran from Hollis Molloy on Vimeo.
Wed, Feb 3, 2010
Hang Power Clean
1-10-1-20-1-30
Rest 5 Min
6 Rounds for Max Watts
Row 30 Seconds
Rest 90 Seconds
Tue, Feb 2, 2010
“Emma”
2 Rounds for Time
2 Handstand Push-Ups
31 Box Jumps
2 Pull-Ups 50/25
31 Burpees
2 laps Overhead Lunges 35/25
31 Inchworms (round 1) 31 Row strokes for max avg Watt (round 2)
2 Snatch 75/55
Sun, Jan 31, 2010
Spend 1 minute at each station for 3 rounds
1) Slam Ball 25/12
2) Rope Climb / Body Row (parallel to ground)
3) Back Squat 115/80
4) Kettlebell Swing 1.5/1
5) Row
6) Rest
Sun, Jan 31, 2010
POSTED TO THE RIGHT>>>>
6:15 AM – Tues, Wed, Fri
9:00 AM – Mon-Sat
12:00 PM – Mon, Wed, Fri
4:30 PM – Mon, Tues, Thurs, Fri
5:30 PM – Mon, Tues, Wed, Thurs
6:30 PM – Wed
Plan your week of pain! RESERVE YOUR CLASS HERE. Class size is limited to 12 so PLEASE reserve your slot in the classes you plan to attend for the week. Cancel 24 hours in advance if at all possible.
Another way to read the schedule
MONDAY: 9am, Noon, 4:30pm, 5:30pm
TUESDAY: 6:15am, 9am, 4:30pm, 5:30pm
WEDNESDAY: 6:15am, 9am, Noon, 5:30pm, 6:30pm
THURSDAY: 9AM, 4:30pm, 5:30pm,
FRIDAY: 6:15am, 9am, Noon, 4:30pm
Please help me in welcoming Christine into a coaching role here at CFHR. She’ll be taking on some of the 9am and 4:30pm classes, and all of the noon classes! Thanks Christine!
Sun, Jan 31, 2010
The new schedule will be announced later today! I’m adding class times, and adding a trainer! Christine will be coaching some of the mid-day classes. Stay tuned for added classes at noon and 4:30!
Thu, Jan 28, 2010
Teams of 3, 12 rounds
Sprint length of gym
4 Burpees
Bear crawl back
4 Jump squats
rest while partners go
Finisher:
4 x 12 GHD situps
Wed, Jan 27, 2010
Cindy
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats
The Army guys helped out today with the unloading of 750lbs of Kettlebells into the gym. I just wonder, how would UPS normally unload this if we didn’t happen to have tanks and giant Star Wars vehicles on site??
Mon, Feb 8, 2010
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