Saturday, June 30, 2012

For once you have tasted flight you will walk the earth with your eyes turned skywards, for there you have been and there you will long to return.
Leonardo da Vinci

 Free falling,,, traveling about 160 MPH

Friday, June 29, 2012

Fun Friday

Heavy Sh*t Roulette Team WOD
Two containers - one contains carry able items the other contains distances (50m -300m) it will be carried.
Pick from one container then the other

If you choose an item that is too heavy to carry on your own you can have a team member help you out

Cindy having her way with the slosh pipe or is it the other way around :)

 Joey and the dummy taking a stroll down 2nd

 Tara and Rae having fun!

 Do not mess with Jamie! She is handling this dummy like he is a light weight

 Kat got a heavy pail of "stuff"

Post work drink of Budlight?? oh yeah fun Friday

Yep it was a good one! And why is Rob the only one stretching???

Thursday, June 28, 2012

The Truth about High Cholesterol | How to Lower Cholesterol
3 rounds

5 squat cleans
200m sprint


"Disobedience, in the eyes of anyone who has read history, is man's original virtue. It is through disobedience and rebellion that progress has been made."
- Oscar Wilde

Wednesday, June 27, 2012

3 rounds

21 kb swings
15 burpees
400m run

and the 6:30 crew wanted to do 4 rounds :)

Tuesday, June 26, 2012

Where there is a will there is a way...

No excuses here... these two can find a way to work out anywhere!

30 Power Snatch for time 135/95

Monday, June 25, 2012

oh what fun!

sled pulls
kb thrusters
med ball cleans

yep it was a fun one... Shauna should I get u the bucket :)

Sunday, June 24, 2012

CrossFit in the Badlands

Mandy and Shana:

U girls ROCK!!

Saturday, June 23, 2012


",,, ask yourself, what do you fear? And when was the last time you did something about it? Admit your fears and learn to accept that even as an awesome CrossFitter, you still are allowed to be scared sometimes."

 Juli Bauer, author of PaleOMG.

Friday, June 22, 2012

"Big Friday"

Run 3km
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25 
20 Box jumps
20 Squat Cleans 135/95 
Rest 2 minutes
Run 3km

Thursday, June 21, 2012

Why the Campaign to Stop America's Obesity Crisis Keeps Failing

"There is an alternative theory, one that has also been around for decades but that the establishment has largely ignored. This theory implicates specific foods—refined sugars and grains—because of their effect on the hormone insulin, which regulates fat accumulation. If this hormonal-defect hypothesis is true, not all calories are created equal, as the conventional wisdom holds. And if it is true, the problem is not only controlling our impulses, but also changing the entire American food economy and rewriting our beliefs about what constitutes a healthy diet."

Wednesday, June 20, 2012

Now girls I posted this pic so you could read Rich Froning's (2011fittest man on Earth) quote, now if you want to admire his form, strength, pecs, abs of steel etc.... that's totally up to you :)

3 rounds

400m run
10 OVH Squats
20 Push ups

5:30 class:
5 rounds

200m run
40 squats
15 push ups
5 pullups

Tuesday, June 19, 2012

3 rounds
300m row
15 thrusters
15 T2B

Awesome rowing Miley!

First ever handstand! Happy Birthday Avery!

Monday, June 18, 2012

Heavy day!

The morning girls work heavy deads...


then a few wallballs...

But still time for more fun..

Cindy climbs toward the light...
"Beam me up Scotty!"

"Well if mom can do it so can I!"
Oh yeah Noah! 

The 6:30 boys work heavy power cleans

Scott remember to pull your chest thru ;)

Sunday, June 17, 2012

 pre race anticipation... looking good ladies!

 Congratulations! Olivia 3rd and Joey 2nd and little Nena cute as ever!!

A great day for a run. Well done crew!

Happy Father's Day!


Congratulations Will and Cindy!!

Saturday, June 16, 2012

Congratulations to Mitchell and Curtis for both winning their fights!! and a HUGE thank you to all the volunteers!


Another perfect night for Underground at Hard Knocks 25

Team Underground's Curtis Belcourt and Mitch Carlson got plenty of cheers in front of a steady crowd at the Cypress Centre, Belcourt winning by submission and Carlson by unanimous decision.

"I feel it every time, as soon as I come out the crowd ignites," said Belcourt, who improved to 3-0 with a first-round rear choke on Lethbridge's Miguel Tock (0-1). "I just went with it, freewheeled a little bit and find out where he gives me an opening."

Belcourt avoided an early takedown attempt by Tock, then got behind him and locked his forearm around Tock's neck to force the tap-out. He celebrated with a trademark cartwheel, but afterwards there was nothing but respect between the combatants.

"Sure, you're fighting, but it's also an art. You have to respect your opponent," said Tock, who went up a weight class to fight at 155 pounds. "I just couldn't get him off of me, he was stronger than me, but I guess that's how it goes. No excuses, he was the better man tonight."

It was Belcourt's second rear choke win in a row, though at only 3-0 it's hard to say the move is his trademark yet. It will be if he keeps getting the opportunity to use it, though.
"You never think it's going to end that short, but it's been in my favour both times," said the 21-year-old. "If they give me their back like that I'm going to take any opening I can get."

Carlson had a much different fight than last time out, when he needed less than a minute to win by knockout at Hard Knocks 20. Instead of a quick reaction and punches, this time he and Calgary's Zach Snyder battled right to the final bell in one of the most entertaining fights of the night.

"My plan was to go in there and strike and see how it went," said Carlson, who got a unanimous decision but was on the defensive for most of the second round. "When we hit each other and he was down to keep doing it, I was like 'you know, I should try and take this guy down.'"

The turning point came with a minute remaining in the third round. Carlson caught Snyder's leg on a kick attempt and wrestled him to the ground, eventually taking a dominant position and control. He almost won with an arm bar submission in the final 20 seconds but Snyder defended well and nearly had a shot of his own at a knockout before the bell rang.

"For me, I was like 'thank God,'" said Carlson, who's now 2-3. "I felt like I controlled the first, got my ass kicked in the second ,then the third was close and that near submission in the end (was the difference)."

Friday, June 15, 2012

Fun Friday

Partner Wod

100 squat cleans

While your partner is working squat cleans you will do 3 T2B and 3 push ups until your partner is ready to switch.

A great crew this am. Awesome job everyone!!


stretching and chatting oh yeah! 

 Jody loves fun Fridays!!
 Richelle and Kassie chattin it up during post wod stretch