Dec. 19 WOD

Complete three rounds for time of:

95 pound Squat clean 30 reps
30 Pull-ups
Run 800 meters

BURN BABY BURN! Post comments to Comments!

Also, those tires just sitting there...when will we see the TIRE FLIP station at CF?

Monday, monday...

How's that for a nice CrossFit WOD, sandwiched between 2 rounds of Corps Fitness....not unlike a panini!

Intense work today folks!

We're going to start tracking your times across WODs so you can see improvement and work on challenging yourself...to that end, we need names for the various workouts.

Since today was Deadlift, Squat Jump, and Dips, I was thinking of calling it "Lift, Jump, Dip." Post YOUR names for today's workout to comments (though I defy you to beat my creativity).

Death by Tabata

2 Rounds: 8 stations + 2 Tabata exercises (add some sprints for good measure).
Well, today's "Death by Tabata" was a huge success. NO, no one died! But KD almost hurled, ML almost pulled a hamstring, and JU rated it a 10 out of 10 on the Sweat-O-Meter...and folks, if that's not success, then what is?

NEXT WEEK: OLD SCHOOL CORPS FITNESS. This is a shout-out to all you CF throw-backs! Retro-style CF! So you can tell your kids, "When I was doing CF, we didn't have these fancy complicated mumbo-jumbo exercises..." No hip-hop lunge press jump. No hand-stand monkey squat ring jump. No way. Just the classics. CF purists interested in chaste circuits only please!

Post your favorite old-time circuit to Comments and we'll see what we come up with!

Great push today everyone!

Maui Waui!

Michelle brought Eddie along to class earlier in the Fall. He was in from Maui to visit family for a few months. (Now, you may ask, what kind of sister brings her brother from Maui to CF...when classes were still outside! But that's another blog post).

Eddie was an inspiration to all CFers. Upbeat, positive, witty...and driven to incorporate fitness as part of his lifestyle.

Anyway, today at 6am Eddie and Michelle roll into class. See, Eddie was upset with his time on last week's CF challenge (Bear crawl, KB swing, Push-Up). Michelle was upset with having to be there at 6am. And the rest of us were upset that there was no camera. Long story short, he beat his time! Dedicated, Motivated. Thanks Eddie! Enjoy home.

Intense, fun circuits

Outstanding work tonight at Basic Training. Basic calesthenics, basic functional movements, basic team drills...but GREAT results.
Dr. Nat: Textbook squat, knees tracking over feet, tall spine, head up, hips down! Way to go!

Basic nothing

Nothing basic about the way Corps Fitness people push themselves! Corps Fitness Basic Training is a great way to introduce yourself to the movements, exercises, and intensity of Corps Fitness workouts. Come on out or better yet bring a group of friends.
It's a commitment to full-body fitness (stability, flexibility, strength, power, balance) and a dedication to redefining your fitness limits. Check the schedule to the left for a Basic Training class that suits you!

Sat. Plyo-Cardio

CF burned it up with a Plyo-Cardio circuit. Look at all that action...we should have gone for 1 minute stations!

Next Saturday: "Death by Tabata" (bring an extra lung!).

Also, stop by and enjoy the Monkey Bars carefully crafted by master builder Pete Groff.