by Justin Brickman | May 11, 2011 | Uncategorized
Lots of requests to bring back Saturday FreeFit – Done! Starting this Saturday, we will be offering a free CrossFit class at 11am.
by Justin Brickman | May 10, 2011 | Uncategorized
‘McGhee’ AMRAP in 30 mins 275/185# Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24/20in box Nice work today everyone! There were a few good pics from today’s WOD and Hippie’s boot camp – check the Facebook page for the...
by Justin Brickman | May 9, 2011 | Uncategorized
Warm up On your own Group WOD “Filthy 50” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50...
by Justin Brickman | May 8, 2011 | Uncategorized
10:30 Supplemental Strength Box Squats 2-2-2-2-2-2-2-2-2-2 11:30 Group WOD “Nehasil” 3 RFT 50 Push-ups (hand release) 30 deadlifts 225/155 Run 400 meters Post loads and times to comments: Ofc Nehasil (Livonia PD) was KIA January 17, 2011. Thanks CrossFit...
by Justin Brickman | May 7, 2011 | Uncategorized
Busy day at the ol’ box Olympic Lifting Squat clean practice Group Class Benchmark Saturday – A few people did ‘Helen’, some did ‘Cindy’. 2 crazy ladies did ‘Kalsu’! And I know there was a ‘Jackie’ and...
by Justin Brickman | May 6, 2011 | Uncategorized
Warm up MCCF Standard OLY Snatch balance 1-1-1-1-1-1-1 Conditioning 10 min AMRAP 10 Hang Power snatch 10 sit-ups 10 squats Post loads and rounds to comments:
