“Service to others is the rent you pay for your room here on earth.” - M. Ali Please consider signing up for the 2nd Annual R U ABLE? 5k. Support RD Maggie Lawrence. Is that Maggie the 2011 Berks fastest 1600/3200m? Daughter of Mike…the guy chokin’ out George the Animal Steele in the pic at the gym…Lawrence?… Continue reading »
May
31
May
30
Monday CFers: Memorial 2
Another outstanding honor. Murph: 1mile, 100 pullups, 200 pushups, 300 squats, 1mile (partition reps in any way)
May
29
Sunday CFers: Memorial 1
Adam Brown CrossFit Hero WOD 24 DL, 24 Box Jumps, 24 Wall Ball, 24 Bench Press, 24 Box Jumps, 24 Wall Ball, 24 Cleans (for time) Completed in CF Team fashion (groups of 3 rotate exercises on 24 Box Jumps) Special Sunday Hero WOD Special Sunday Visitors (not just Leibo, RT/KT, but….Sam S!) Memorial Day (Monday)… Continue reading »
May
28
Saturday Somethin Somethin
Warm Up 4 rds/Partners 400m, 50′ Low crawl/Knee Crawl/Bear Crawl, 25′ Broad Jump, 25′ Lunge, 15 PU 2min Majors: Curl/Press/Toe Tap/Box Jump: Static Lunge Swing/HP/Dip/PU: Tunnel of Pain Crunch/Bbuster/MB Squat/MB Squat Jump: Bar Pass JumpPU/Neg Chin Up/Burpee/Burpee: Windmill Schedule Reminder: Sunday May 29: Sunday Special pre-Memorial Day Workout, 3pm Monday May 30: Memorial Day Workout… Continue reading »
May
27
Memorial Day Weekend Reminders
Tired of not enough working out on the weekends? Well, this Holiday Weekend hit for the cycle…3 Memorial Workouts. Saturday May 28: Regular CF Schedule (8am Advanced, 9am Basic Training) Sunday May 29: Special, 3pm Monday May 30: Memorial Day Workout 8am: Cadence Run (park at Wyo Pool) 9am: Combined Class, Hero WOD Murph
May
27
Inspired!
All around! Chris’ Drill Instructor stops by for a Thursday night class!
May
27
R U ABLE 5k
2nd Annual R U ABLE? 5K June 19, 2011 Pick up a Registration Form at the gym or register through Active. Fine group of CFers showed last year!
May
26
Thursday Updates: I don’t think so…
1) Goin’ back to Cali, Cali, Cali… 2) Sunday Special: May 29, 3-4pm…pre-Memorial Day Workout. 3) MEMORIAL DAY SCHEDULE: 8am Cadence Run: Park at Wyo Pool 9am Combined Class at CF
May
25
Wednesday Run, Run, Run
A) 3 rds 800m run 15 Hang Clean/Press (Jerk) B) 3 rds 10 KTE/10 Air Squats 5 KTE/5 Air Squat 200m run
May
24
Tuesday Attitude: I get by with a little help
“Many times a day I realize how much my own life is built upon the labors of my fellowmen, and how earnestly I must exert myself in order to give in return as much as I have received.” -A. Einstein