chris October 4, 2011

“One of the truest tests of integrity is its blunt refusal to be compromised.” -Chinua Achebe

Need an evening workout this weekend? Fall Contest slots still open. Even if you can only make one or two, sign up and come on out. Signup sheet on the whiteboard (you have to sign up to participate, no walk-ins, we’re running 8 people per heat). Also, if you want to say Hi to Sam, she’s making the trip up and will be at the Fri, Sat, and Sun evening workouts.

chris October 3, 2011

I could have done more. I could have done so much more.

“Be impressed by Intensity, not Volume.”
-G. Glasman, CrossFit founder


Fitness and athleticism across broad domains are only obtained through efficiency and intensity.

chris October 2, 2011

Chilly tribute event put on by the Friends of Kyle Pagerly…very well done everyone!
Sunday Special…Corps Fitness circuit
Bicycle Cr, ACP, Flutter Kick, PullUps, Skater, MB Twist, Jack Webbs, ACS, Mod Plank, MB Thruster
End: Triple Threat 4 min B&T/BC Drill

chris September 29, 2011

A version of the Lioness…with no ladies present? Then it’s the Lion’s Den.
5 rds:
20 Box Jumps, 20 Swing
15 Pull Ups, 15 Air Squat
10 Lsit/Pike, 10 Burpees

Special props to Awesome on the big-boy box, JackD swingin’ the 20kg, and everyone for finishing strong!


1) Sunday Special, Sunday Oct. 2, 3pm.
2) Fall Contest, Oct 7, 8, 9: Sign up for your times, write them down as a reminder!
3) Pags Ride, Oct 2; Pags 5k, Oct 16


CrossFit Exercise Demos
Do these on M/W CrossFit days or at CF classes? Great, then click the Sunday Special button and consider putting them to the test at the Fall Contest, ala “Games style.”

Reminder: On the whiteboard, sign up for the Fall Contest. If you signed up previously, pick a new FRIDAY time, and then write all your days/times on a pink sticky for future reference. Plenty of slots left ye CrossFitters.