Shin Dig

At Tom and Christy's
wear a costume that u can do burpies in

Do you have the fight in you? These two did!

Hammy 292....

Pam 282....

Incredible! ... can't wait to see what will be thrown down next week!

Friday's Fight Gone Bad
3:00 and 4:00 throw-down
bring food and drink for after

Just another day of CrossFit Fun!

Fight gone bad Friday starting at 3:00 get there when you can

How Clean It Is

thanks
and Pam said she will hurt anyone not keeping the place clean

25 Jumping pull ups
15 Burpies
7 Ring Dips
4 rounds
then 50 sit ups

Fun With Rings
play around with levels

60 Thrusters 65lbs
20 L pull ups

150 Wall balls for time
Karen

hope you ran 5km today

What we put in we get out
how we feel about it
depends on how it comes out
or our ability to recognize it
or does it come out the same consistency dependent on its origin
feeling compelled to make similar piles of shit, do we dare not change?
to break free of repetitive ignorance
change to better input?=possibly better shit?
where does this equation not apply to

oh ya rest day

Deadlift 7x 7 rounds
for form

Fight Gone Bad Friday

be there 3:00

20 wall Balls
20 thrusters
20 push ups
20 reverse pulls
3-5 times for time

Girls just want to have fun!

Box jumps can be fun!

Great job ladies.

Tonight in the Foundations Class Verlynne got her first unassisted pull up!!! WAY TO GO!

A near PERFECT squat

amazing!

Overhead Squats

11111111

take your time work up to the big loads

Just another day at the Underground!

Post work out smile!

Weighted pull ups ... no problem!

crazy! ... over a 100 lbs added on just for fun... and not done yet!

... girls can play too!

Rest if it calls you
go hard if you feel it
RUN 3km superfast

Hold yourself up
Push up Knee up 10 seconds each side 6x
T hold  leg up 5 seconds each side 6x
Handstand 10 seconds 6x - SPlitDOwn
Overhead Squat wood dowl hold in bottom 10 seconds 5reps 5 times
Overhead Lunge wood dowl hold bottom 10 seconds 6 each leg
shut it about spelling

20 push throughs      15                10            5             2
15 burpies                 10                  5            2             2
10 box jumps              5                   2           2             2

Thanks
20 tampers
20 sledge smashes
20 deadlifts

3 rounds
just another day on the farm

REST DAY
get back to your disciplin
why you live the way you live

Is anyone up for a fight gone bad? Never done one and tomorrow around 2 might be a good time to do one...

deadlift 3,3,3,3,3
HSPU    3,3,3,3,3
not for time
wrk strict form and go heavy

Just got back from a long trip of great learning -
congratulations to all in Toronto, learning takes no breaks
sunny Socal or slice of heaven
thanks Ron and Nona for those awesome smiles
thanks Tucker for sharing such great stuff and not letting fear getting in the way of service.                  May we all be of some service.
shit I could go on a tangent here, thanksgiving running strong

whatever you do, do it well

Ring Dips 3
Pull Ups 3
20 rounds 4 time

REST DAY
u deserve it

Deadlift 7
Overhead Squat 7
7 rounds

do one of the "Girls" your choice

does that wording sound ok?

CrossFit hits Irvine School!

A few staff members enjoying a workout after school! Great job ladies. Remember... gluten free... fish oil... ice your sore muscles... see you on Tuesday!

Box Jump Burpies 15
HSPU                     5
5 rounds 4 time

Rest Day
or go and play

20 walking lunges
20squats
5 times for time

Monday Madness

A few of the brave souls that endured Monday Madness!

Awesome job everyone!

150 Pull Ups
150 Sit Ups

Get it done Tom! We know you can do it!

REST DAY
paleo paleo paleo
what is it again?

Tom is gone for a while next Tuesday all classes are a go just show up and pick a workout from the board. No newbies unless you hit one of Patsy's or Pam's classes.

See You All Soon
work from the heart 

Run in the Pink Ladies Run
For breast cancer

let it be for awareness
of how we fall pray
to the inconvenience
of convenience

prayers for all mothers and daughters

to smoopy for ya....just insert a swear word somewhere about shit foods and poor preventative education programs but I'm trying not to get into that

just working on supporting what is out there and keeping it honest so come out and run already! 

Skin the Cat 50 x
HSPU 15
Back Bridge 5 1 min hold

Cleans 30
pull Ups 30
warm up with lots of progressions and light weight then stack on 135lbs/95lbs and fly

REST DAY if you feel it take it
practice good posture all day.
yes I'm 80