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