via YouTube
Squash it like a spiced up Pumpkin
New Classes:
Monday & Wednesday @ 7:30pm
New Elements Class:
Starting Monday, March 5th @ 8:30pm
Author: Ryan Savard
Press 3-3-3-3
then…
“Nasty Girls”
3 rounds for time of:
– 50 Squats
– 7 Muscle-ups
– Hang power cleans, 10 reps (135/95)
*If you can’t do muscle-ups, perform 3 pull-ups and 3 ring dips per muscle-up.
Heads Will Roll
Some link love for ya: What CrossFit Is and Isn’t
Wish us luck as a team from ED*CF will be competing this Saturday in West Plano CrossFit’s Cupid Challenge!
ANNOUNCEMENTS
New Classes:
Monday & Wednesday @ 7:30pm
Free Saturday Class:
Tomorrow at 10am
New Elements Class:
Starting Monday, March 5th @ 8:30pm
For time:
– 800 m run
then 5 rounds of…
– 10 wallballs
– 20 abmat sit ups
– 30 double unders
Handstand work for 8 min
then…
CF Games Open WOD 12.1
– AMRAP in 7 min of burpees
then…
30 seconds of L-sits accumulated x3
“The Fittest On Earth”
CrossFit Games Update Pre-ShowRory Mckernan, Miranda Oldroyd, and Pat Sherwood are back for the 2012 CrossFit Games season. Guest Sevan Mattosian gives his predictions of what 2012 will bring.
via Crossfit
“Prison Break”
As fast as possible:
– 15 thrusters (95/65)
– 200 m run
– 20 KB swings (heavy)
– 400 m run
– 20 KB swings
– 200 m run
– 15 thrusters
Hang Power Clean 2-2-2-2-2
then…
AMRAP in 12 min of:
– 9 box jumps (24/20)
– 6 power cleans (135/95)
– 3 bar facing burpees