Schmalls

Run 800m...
2 Rounds
50 Burpees
40 Pull Ups
30 Pistols
20 Kettle Bells
10 Handstand Push Ups
Finish with 800m Run
In Honor of a great soldier who died serving our great country.

WOD 120811

10 Rounds

10 Sumo Deadlift High Pulls (95/65)

10 Hands off Deck Push UPs

20 Sit Ups

Welcome to The Box BJ!!! and welcome back Tom! Also, just a reminder that we will be doing a hero wod on Friday in honor of a fellow CrossFitter that died while fighting for the freedoms our country enjoys. Let's sweat a little for the men and women that give so much for this great country.

WOD 120711

10 Min. AMRAP

6 Over The Bar Burpees at the top of every minute

Fill the rest of the minute with Thrusters

Thruster # X reps is your score

WOD 120611

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

Turkish Get Ups

Box Jumps

If anyone would like to buy some shirts or a gift certificate but doesn't have the money right now, you may put your name on the piece of paper on the shirt table and pay later. There is a sale on the shirts and gift certificates through the month of December, shirts are $15, Sweatshirts $40 and gift certificates are $50. What you see is what I have.

WOD 120511

5 Rounds

30 Kettlebell Swings

20 Pull Ups

50 Double Unders

Don't forget, it's the beginning of the month.

sunday wod @ 1:30

WOD 120211

4 Rounds

Run Lines

20 Jumping Air Squats

Run Lines

20 Jumping Lunges

Run Lines

20 Sit Ups

Run Lines

20 GHD Back Ext.

It's that time of the month again to pay gym dues. Also, the shirts will be out for possible Christmas present ideas. And, we have gift certificates if you would like to get someone a one month gym membership for Christmas. Don't forget we now have a 5:30 a.m. class on Monday, Wednesday and Friday if you know of anyone who would like to come at that time. We will make it 5 days a week when we get a consistant big turnout.