Monday, February 28, 2011

5 rounds

5 T2B
10 Sumo deadlift high pulls
15 Box jumps

Sunday, February 27, 2011

"Let food be thy medicine..." Hippocrates

Thursday, February 24, 2011

6 rounds:

3 HSPU
6 Front Squats

Wednesday, February 23, 2011

10 rounds:

5 kb swings
5 drop snatch
5 burpees
5 K2E

Tuesday, February 22, 2011

Heavy day oh yeah!

Back squat:

1-1-1-1-1

Monday, February 21, 2011

Happy Family Day!

The Gym is CLOSED! Have a great active day with your family...


whether you are boarding on a mountain


or on a warm beach ... like Cuba :)



or hanging out with Joanne and her wonderful family...

Sunday, February 20, 2011

"A bird does not sing because it has the answer... it sings because it has a song" Chinese Proverb

Friday, February 18, 2011


Rena encouraging Shirley. Nice job ladies!

Row, row and row some more!

Looking good Sonja! Is that your moms lipstick?

Thursday, February 17, 2011

4 rounds:

10 Push Jerk
15 wallballs
200m row

Wednesday, February 16, 2011

6 Rounds of:

30 Air squats
7 Ring dips

Tuesday, February 15, 2011

AMRAP 12 min:

3 Deadlifts - heavy
10 Pullups
10 GHSU

Monday, February 14, 2011

4 rounds for time:

11 OVHS
11 Ring Push ups

Happy Valentines Day!


Valentines Day WOD:
bring a partner: lover, brother, mother... It will be a sweet one :)

A visit to Dallas...

First stop: a visit to CrossFit Strong





SuperBowl XLV Steelers vs Packers - oh yeah we were there!




planning game strategy


Dallas Stars training center where Coach Willy put us thru the paces

Tuesday, February 8, 2011

25 wallballs
250 m row

25 thrusters
250m row

25 burpees
250 m row

25 sit ups
250 m row

Monday, February 7, 2011

7 rounds

7 thrusters
7 pull ups

Thursday, February 3, 2011


Mother and daughter enjoying the rings
2 rounds

carry your weight in Kettle bells 2 laps
15 push ups
35 box jumps
row 300 m
15 ring dips
35 wall balls

Wednesday, February 2, 2011

7 rounds

2 squat cleans
4 ring hand push ups

Tuesday, February 1, 2011

5 rounds:

20 KB swings
20 KB step ups