Fun Friday...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

12 min AMRAP of

6   SA Dumbell ground to Overhead
12 jumping pullups
24 instep touches

Natalie does a strict "Fat Bar" pull up! Oh Yeah!

12-9-6-3

Power Cleans
Ring Dips

Why I lift weights?

"I really don’t give a shit about who beats whom in the workouts. What I care about is who gave everything they possibly could, and who cheated themselves."

As Hard as You Can

400m row/run (or the lucky 6:30pm crew did 15 burpees!)
30 thrusters
400m row/run
30 SDHP
400m row/run
30 front squats

How did you enjoy "Torture Tuesday" Spencer? 

Nice to have you back!! :)

The Monday Hangover :)

2 Rounds

10 burpee wallballs  - yep I think this is a Badlands original  :)
20 pull ups
30 box jumps
40 push press
50 air squats

Regular Classes Today...

Lest We Forget

FGB Friday...

5 rounds

10 deadlifts
5 wall walks

21-15-9

Front Squats 95/65
Pull ups
Burpees

3 rounds

10 OVHS
50 Double Unders

21-18-15-12-9-6-3-1

wallball shots
jumpovers ( the med ball)
sit ups (with the ball)

What is CrossFit?

Benefits of laughter...

Laughter is the Best Medicine

• Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
• Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.                                                               

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I failed the Health and Safety Course...

One of the questions was: In the event of a fire, what steps would you take?

"F*cking' big ones" was apparently the wrong answer.

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Big Sugar's Sweet Little Lies

This is a long article but well worth the read:

Big Sugar's Sweet Little Lies...    By Gary Taubes and Cristin Kearns Couzens

10 classic ads from the sugar and cereal industries. —Maddie Oatman

Fun Friday...

Together Everyone Accomplishes More:

In teams of  three or four complete as many rounds in 20 minutes of:

5 pull ups
10 HSPU
15 partner squats

Oh dear... what happen in the gym on Fun Fridays stays at the gym :)

Briana Lindy and Larry working some team HSPU

Raegan Jen Kassie work the pullup

Steve Byron Renee do some squats holding Shana

Ellen Heather Linda having some fun!

Tara Amber Chris... "Ladies, is this before the beer or after???"

Larry, you are in good hands :)

The FUN Friday crew...  well done!!