May
31

Tuesday Attitude

“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
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

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