December 23, 2009

***Check the new schedule.  10am has moved to 9am and 1pm has moved to 12pm.  We are closed the 25th-28th***Work Out of the Day“Tag TeamPerform the following in teams of 2 for time and reps:

  1. 400m run/500m row - Wallballs
  2. 400m run/500m row - Box jumps
  3. 400m run/500m row - Toes-bar
  4. 400m run/500m row - Deadlift 275lb/183lb
  5. 400m run/500m row - Handstand pushups
  6. 400m run/500m row - Squat Clean 155lb/98lb

Accumulate as many reps as possible on a movement while your partner runs 400m.  You can choose to row or run.  When they get back from the run, they tag you and do the same movement while you run.  When each teammate has run 400m 6 times, the workout is over.  The Teams Score = Total Reps / Total Time.


Nice job on your first muscle  up Rich!  Who’s gonna get one tomorrow?  It’s amazing how many of you guys are getting muscle ups.  It really is a huge accomplishment.  We will be putting a page on our site soon for The Muscle Up Club.  “The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.” – Coach Glassman, CrossFit Journal-Nov 2002


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