Virtual Shoveling and Push Ups


Shoulder Press

3-3-3-3 (Set a new PR)


For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.




Front Squat and Run

Front squat a ton and run

Four rounds for time of:

Front squat one ton and run 400 meters.

One ton equals 2240 pounds. Complete the following reps per round with the weight listed:

275 lbs. = 8 reps

245 lbs. = 9 reps

225 lbs. =10 reps

205 lbs. = 11 reps

185 lbs. = 12 reps

155 lbs. = 15 reps

135 lbs. = 17 reps

115 lbs. = 20 reps

95 lbs. = 24 reps

85 lbs. = 27 reps

75 lbs. = 30 reps

65 lbs. = 35 reps

55 lbs. = 41 reps

45 lbs. = 50 reps

Post weight and time to comments.


See you all at six.

Also, while I am away, Tara will be leading the class on tuesday and thursday at 6:30 pm.


CF at home:

5 rounds for time of:

10 push press ( broom stick)

15 sit ups

20 squats


Also, optional run/jog 400 meters for four rounds. rest a minute between each run.


Rest Day

Rest day.


Reminder: I will be gone from the 5th and returning the 11th. Classes will resume on the 12th. This Monday, the 4th there will be a class held at 6 pm.


If you haven't yet, you can pay through the website for your classes, or just pay in person.  To attend the class on monday your payment has to be in.


Also, let me know how the zone is going in the comments. How your feeling, any cravings, or any questions you have.


What is fitness?

Team WOD

Complete as many rounds as possible in 20 minutes of:

10 burpees

15 thrusters

20 squats


One person starts at burpees, the next team member starts thrusters when burpees are completed, then squats. Then you rotate movements. The person at squats goes to burpees and so forth!


Teams depending on how many people we have show up.



CF at home:

As many rounds as possible in 8 mintues of:

8 burpees

8 sit ups

Happy New Year

Happy New Year!


Hope all of you got your grocery shopping done, meals planned, and ready to take your fitness to the next level!

I need your pictures by the seventh of this month, or else you will be out of the competition.


Post your CrossFit New Year Resolution to comments.



For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.


Reminder: Please have before pictures to me soon! If i do not have them, you will not be able to take part in the challenge.


CF at home:


For time:
100 Body rows
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Dim lights Embed Embed this video on your site


Complete two rounds for time of:

10 handstand push-ups

20 box jumps

30 pull-ups

40 push-ups

50 double unders

10 knees to elbows

20 ring dips

30 burpees

40 sit-ups

50 squats


Post time to comments.


Mark your calendars, January 22nd Al "The Menace" has a title fight in Southgate, Michigan!




Thrusters (95/65)


Post time to comments.



Crossfitters at home-

As many rounds as possible in 15 mintues:

5 sumo dead lift high pulls

10 push press

15 thrusters

(use a broom stick for these movements)


Post rounds completed to comments.


Thank you to everyone that came this evening. I hope all of you are as excited as I am about this challenge! Any more questions, feel free to ask.

Every minute on the minute

Every minute on the minute for 20 minutes (weight determined by athlete)

5 snatch grip deadlift

5 power snatches

5 overhead squats



Zone/Paleo seminar this evening! Details about the challenge will also be apart of this seminar, as will the schedule for group classes.

Rest Day

Rest Day.


Reminder, Monday evening is the zone/paleo seminar. Challenge begins January 1st.


CrossFitters at home-

3 rounds of:

10 lunges ( both legs equal one)

20 push-ups

30 sit-ups

20 thrusters (broom stick)


Dim lights Embed Embed this video on your site

Team WOD

Team of four must complete:


As many reps as possible in 20 minutes of:

Squat cleans

Ring Dips


Team workout will begin at 10 am.





Merry Christmas

Rest Day.


Hope everyone has a Merry Christmas.


You all have been great and look forward to the New Year!


New shirts available! $25.00

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