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Tuesday, June 29, 2010


6/30 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 8 rds Run 400 M 7 Front Squats 115/85 7 Pullups

Monday, June 28, 2010


Hey guys,, especially those of you who work out at 6.15, could you please check your belongings to make sure you didnt accidently borrow some Jeep keys. We have a car out front that is taking up space... id hate to tow it. ;)


6/29 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Last done on Dec 23 2009
Sets of 21-15-9
Deadlifts 225/155

Sunday, June 27, 2010


6/28 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Sets of 21-15-9
Power Snatch 95/65

Friday, June 25, 2010


6/26 Float Trip Day Team the campsite we are going to is Just in case you need that info. Remember we are going to leave for the river from the gym at 8.30. Be there or be at the river at 9.30. Session times at 6, 7 Only!!!!!!!!! Run 2 Miles every minute stop and do 15 air squats until you are finished

Thursday, June 24, 2010

Float Trip info and Sat session times

Hey everyone, I was trying to post the map to the river float or a link, but was having trouble, so instead I am posting the address. Plug into mapquest, and off you go. 435 Elk Spring Roads Noel MO We are planning on having special sessions on Saturday because of the float. We will only have early morning sessions at 6 and 7 am. After that we will have a caravan leaving from the gym at 830. Feel free to join us or just travel by yourself. If you are choosing to meet at the Elk, and have not arrived by 930 at the campsite we will assume that you were not able to make it. Questions ? call or text at 479-685-9493


6/25 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 5 rds at 3/4 body weight 25 Dead Lifts 15 Push Jerks/Press 10 Dead Hang Pullups

Wednesday, June 23, 2010


6/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Hey guys, just unless you didnt see the post from the rest day, please get us your payment if you had your name on the board for the float trip. We booked early to make sure we had enough room, so if your name was ever up, we probably reserved for you.
Thanks guys!
30 T2B
60 HPC 115/75
90 Situps

Tuesday, June 22, 2010


6/23 Rest Day! hey guys, remember if you had your name on the float trip list, we booked a spot for you. Try and get us your dues as soon as possible. Thanks guys!!!

Monday, June 21, 2010


6/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Just in case your legs are not completly destroyed....
400 M of walking lunges

Sunday, June 20, 2010


6/21 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 5 rds 5 one arm KB swings 5 one arm KB swings 15 KB Swings 20 Commando Pushups 40 Commando's Run 400 M

Saturday, June 19, 2010


6/20 Sessions at 7,8,12,1,2 A (sore legs) 3 rds of, 30 reps of back squats at 85% of your Body Weight for time each round will be scored for time B (scared of the toilet sore legs) 3 rds of, 30 reps of back squats at your Body Weight for time each round will be scored for time

Friday, June 18, 2010


6/19 Rest Day Float Trip News Team the float is booked! Please try and get me a check made out to Trevor Belline or cash for $30 dollars sometime in the next cycle. This will cover the rafts and the shuttle. Thanks guys!

Thursday, June 17, 2010


6/18 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 'the seven' 7 rds of 7 Handstand Pushups 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/165 7 Burpees 7 Pullups The Winner of the 09 CrossFit Games did this workout in 19:19.

Wednesday, June 16, 2010

Rock it girls


Float Trip News: Team unless you and whoever want to float in a canoe, we are planning on floating in rafts. Please let me know if you would rather have a canoe or are going to bring you own. And let me know asap. as in
6/17 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Team, Holland will be doing the measurments at 4-4.30 and 6.30-7. Just a heads up, if you show up with 10 Minutes or less left in the alloted time, you probably wont get your measurements done. Best to show up ....early.
Length of Frog Jumps...ha!
Run 400 M
Length of Lunges
Run 400 M
Rest 3 Minutes
35 Jumping Squats
Run 400 M with a 45/25 weight
Run 800 M

Tuesday, June 15, 2010


Team, We have to know the NUMBER of people going on the float trip with us. if you signed up for the float trip, but are planning on taking someone with you who is NOT signed up, please add them to the list or let me know. We would like to make the resevations asap. Again, if your not on the list....we are assuming you arnt going. You prob wont have a spot... 6/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 15 Burpees then, 3 rds 15 SDHP 115/75 15 Push Press 115/75 then 15 Burpees rest 3 minutes 3 rds 7 C2B Pullups 7 HS Push Ups


6/15 Rest Day! Hey everyone! Please sign up pronto for the Float Trip on 6/26. We would like to make resevations no later than tomorrow. Text me at 479-685-9493 or sign up at the gym.

Sunday, June 13, 2010


6/14 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Last done on 1/7
AMRP in 5 minutes
21 Thursters 95/65
21 Pullups 2 Minutes
AMRP in 5 minutes
15 Thrusters
15 Pullups 2 minutes
AMRP in 5 minutes
9 Thrusters
9 Pullups

Saturday, June 12, 2010


6/13 Sessions at 7,8,12,1,2
3 rds
15 Squat Cleans 135/95
7 Unspeakables

Friday, June 11, 2010


6/12 Sessions at 7,8,9,10,11 Last done on 3/7 The Junk Drawer 50 Kb Swings Run 400 M 50 Pushups Run 400 M 50 Box Jumps Run 400 M 50 Dead Lifts 135/95 Run 400 M 50 Wall Balls Run 400 M


Rest Day

Wednesday, June 9, 2010


6/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
4 rds
Parking lot Frog Jumps
400 M run
15 T2B

Tuesday, June 8, 2010


Team, a couple of annoucments, 1) we have some young ladies that would like to help us out at the 4:30 session with watching our kiddos. So if you or someone you know would like to come to CF at this time but due to your kids, you arnt able too, then please, come and try this out. We are asking that you pay the young ladies two dollars per session, but feel free to 'tip' if you feel they are doing great! Im sure they will! This is on a trial basis right now, so depending on the popularity, it may or may not expand or go away. 2) CROSSFIT 540 FLOAT TRIP!!!!!!!!!!!! We are looking to have a float trip on the last weekend in June. This is sneaking up on us and we need to reserve as soon as possible. It will be a 4-7 mile float on Saturday the 26th. We would like to have as many of our members roll out for this as possible. The more the merrier, right?! So please let me know via text or email (479-685-9493, or at the gym. We hope to make the resevations by next week.


6/9 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Power Cleans
21 Burpees
21 Wall Balls
7 Power Cleans at 80% of your max

Monday, June 7, 2010


6/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Team, please show up promptly for the sessions today, we will start as early as possible to give the most time to finish.
Run a mile
300 squats
200 pushups
100 pullups
*partition as needed
Run another mile

Saturday, June 5, 2010


6/6 Sessions at 7,8,12,1,2
***Please note, we have added on a 7am and there will no longer be a 9am session.***
100 SDHPs 65/45
Run a mile

Friday, June 4, 2010


6/5 Sessions at 7,8,9,10,11
Sets of 15-10-5
Body weight front squats
Handstand Pushups
Sets of 20-15-10
85% Body Weight front squats
hand stand pushups

Thursday, June 3, 2010


you know your dedicated when you stratagize the Filthy 50 down to the minute :)
6/4 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
!!!!Please note that we are going back to the 11.30 only session at the noon hour. The 8.15 has taken enough pressure that the the two sessions are not needed now.
'Thats so Jr. High...'
tabata style
Side Shuffles
Wall Balls

Wednesday, June 2, 2010


Rest Day!
Quote of the Day:
"Working out in this heat is free calories (burned) you don't get in the winter." By Betsy Harding
(We love the positivity!)

Tuesday, June 1, 2010


*Please have dues paid this week -thanks! 6/2 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30 20 Min AMRP 7 Deadlifts 1 and 1/2 x's your bodyweight 4 Muscle ups Run 400 M Quote of the day "That was worse than child birth" -Kayla Malone after the Filthy 50