3 Rounds for time:
15 Burpees
50 Situps
15 Pullups
400m
Speaking of burpees here’s Jason, aka jui jitsu… At the top of a burpee. Good extension J, Nice job!
Jaike stepping up and stepping down on the box during the wod just the other day.. Keep it coming girl, keep bringing it!
Speed through for time:
30 Box Jumps
40 Kb Swings
50 Double Unders
60 Wall Balls
Tabata: Bottom to Bottom Squats
rest 3 minutes then,
150 Knees to elbow, the catch is everytime you let go of the bar you run 200m. 
***Announcement – This Saturday CFL will only be open in the A.M. No afternoon classes. The hours for the morning are 9am to 12pm. Classes are at 930, 1030 & 1130.
Christi Aka TAMIU, working on some pushups. Way to push it girl (no pun intended ha)- Nice job!
Liz working thru the push presses here.. Now what the hell is Annabelle (left and on the floor)doing? Either praying or recovering. Hahaha Either way great effort by both of these girls.
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3
Push Jerk
5-5-5
Speed thru this for time:
Squat Clean – 12
Knees to Elbow – 24
Box Jump – 24
Pushups – 24
Push Jerk – 24
Double Unders – 24
Thruster – 12
Pullups – 24
Burpees – 24
Walking Lunge – 100 step w/overhead weight
Epic indeed.. Very similar to the main site WOD. Very close to what was used at the 2009 CrossFit Games event. Go for broke and see how you fare up. LET’S GOOOOO!
I thought this was hilarious,.. CFL where crazy weird stuff happens. LOL
3 Deadlifts of 75% of your max
every minute on the minute for
12 minutes.
*Fail to complete the 3 reps results in 5 burpees.
For time:
400m
25 Pullups
20 Kb swings
15 Overhead Squats
10 Burpees
200m
10 Burpees
15 Overhead Squats
20 Kb Swings
25 Pullups
400m
Alright people a little bit everything on this one.. It’s Monday and its time to get back on the saddle! Let’s get fit and kick some butt.. 3-2-1 GO!
For time:
21 Muscle Snatches
21 Pullups
400m
15 Muscle Snatches
15 Pullups
400m
9 Muscle Snatches
9 Pullups
400m
Leo the Lion working it up on his back squat.. What was the end story on the final set? 265 or 275 for 5 reps..? Not bad at all Leo. Getting better, getting stronger! On top of that check this: nice wide stance, knees are tracing the toes out, head is tilted forward, elbows are thrown back, bar is in the “slot”.. Great stuff Leo!
So many ppl are stuck on energy drinks I thought this vid was hilarious!! Excuse the french language.. Check it out:
3 Rounds for time of:
12 Clean & Jerk
12 Burpee to Box Jump
12 Ball Slams
12 Double Unders
***New Blog Spot posted. 
Rest Day whew.. good thing! Be ready for some good action Thursday.
3 Rounds for time:
10 R – arm Kb overhead squat
15 R – arm Kb sumo deadlift high pull
20 R – arm Kb swing
25 Pullups
10 L – arm Kb overhead squat
15 L – arm Kb sumo deadlift high pull
20 L – arm Kb swing
Mean pic.. Little blury but still nice action. Louis Vuitton.. Louis Vuitton.. Just throw in the bag! Hahaha Nice effort L.V.
