Congrats to Maria on her Master’s Womens 6th place. Bob & Maria Fudala at Saturday’s 2014 Winter Warmer CF Comp. ALSO PLEASE WATCH THE WEBSITE AND FBOOK PAGE FOR CLASS CANCELLATIONS OR DELAYS Strength/Skill 5 rounds 5 Lower from inverted on rings Two Videos HERE and HERE 5 Skin the cats Then 50 reps Burpee/Push-up/Jumping-Jack/Sit-up/Handstand  To be completed as a body weight complexRead more

Endurance WOD 10 Rounds of: 400 Meter Run 10 Pullups 10 BurpeesRead more

Power Snatch 3-3-2-2-1-1-1 Then: 2009 Crossfit Games Regional Event For time: Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000/ 5000 lbs. Athletes can choose from the following weight/rep combinations: Men 155 lbs. x 46 reps 135 lbs. x 52 reps 95 lbs. x 74 reps 75 lbs. x 94 reps Women 100 lbs. x 50 reps 85 lbs. x 59 reps 65 lbs. x 77 reps 55 lbs. x 91 reps Post weights and times to comments:Read more

8 Min Partner EMOM: 2 Rope Climbs (scale by pulling yourself up & lowering yourself to the ground 4 times) M.E. Pushups *While 1 partner is doing 2 rope climbs, the other partner is doing M.E. Pushups. They will switch movements every minute. Then… Partner Death By: 15 Min Cap (start back at 1/1 rep when you can’t complete the correct # of reps for that minute) KB Swing, 70/53 *Burpee over the Box Jump, 20″/16″ * 1 rep = Do a burpee, jump onto the box laterally, jump to the other side.   Tina hanging out between setsRead more

Deadlift 2-2-2 Then 3 rounds of: 50 Air Squats 10 Chest to Bar Pullups 10 Deadlifts 275#/185# 7:30 Strength Class Post comments to comments:Read more