Back Squat
5-5-5


Congrats Dave on receiving your Level 1 cert. last weekend! (Bottom picture)

Are your legs still sore from last week's squat and lunges workout? We will make sure to use this nifty little device next time....Three Minute Legs

Back Squat
3-3-3-3-3


Have a safe and Happy New Year's Eve! With the start of the new year, remember, we will all be BETTER THEN YESTERDAY!

Our Zone Challenge II will begin the second week in January (Monday, January 11). We would like to have a Zone class next Wednesday, January 6 at 0930 and 6pm. Please post in comments if you are interested in attending. We would like to help you better understand the diet and get you started to a better way of eating.

Warm up: 1000 m sprint row
Back Squats
3-3-3-3-3


Nice chest to the ground push-up Kris.

Crossfit training for Marathon and endurance athletes...A Triathlete Starts CrossFit with Rob Orlando - video ... [wmv] [mov]

For those of you who are training for a marathon, Triathalon or any other endurance sport, check out Crossfitendurance.com to see how you can incorporate endurance wods into your CF wods here at the gym. This will improve your endurance times, cut down your training time, and decrease injuries as well. Check it out.

BACK SQUAT
5-5-5-5-5



~Make sure to check out the stretching video we posted in column to the right ~

FYI- If you purchase Zone Perfect Bars from Costco, the Peanut Butter Crunch bars have been recalled due to potential Salmonella contamination. These bars are NOT the same as Dr. Sears Zone bars that are purchased through The Zone Diet website. Those bars are not affected.

**Today's class times 0600, 0930, 1030 and 5 pm**