3 Rounds for time of: 30 Wallball shots 30 Snatches (75/55) Finish – Mobility WOD Post loads and times to comments. Snatches are full “squat” snatches, the movement initiates below the knees.  Compare times to crossfit.com from 081610. Great news - CrossFit’s Subject Matter Expert on Mobility, Kelly Starrett, just started a blog on Mobility!  [...]

Having taken some time off from metabolic conditioning, these last few weeks have been a bit of a shock to my body. The volume that we as CrossFitters endure on a daily basis is truly impressive – I’d lost track of this before stepping back into the fire. But this past Saturday was something else. [...]

Back squat 3×5, then: For time: 1000m Row 50 Thrusters (45/33) 30 Pullups *Compare to 040110* 3×5 rep scheme implies “sets across”, where you pick one weight and perform 5 reps of that same weight for 3 sets.  Because we haven’t done sets of 5 for about 2.5 months, it’s recommended to go a little [...]

 Pics from Friday’s happy hour. 1 Minute of work followed by 30 seconds of rest for 5 rounds of: One-arm kettlebell swing (35/26) Box jump (24/20) Kettlebell clean & press (35/26) Post number of reps to comments.

Our second place finishers, Jess & Michael, great job guys!  In pairs for time: Run 1 mile 50 Deadlifts (275/185) Run 800m 50 Power cleans (135/95) Run 400m 50 Deadlifts Run 800m 50 Power cleans Run 1 mile Pairs must stay together on runs, and only 1 bar can be lifted at a time. Post [...]

HAPPY HOUR tonight, 7pm at Billy’s on Grand. Check out our fabulous Paleo Challenge winners, Katrina & Mike. Congratulations also to our second place winners Jess M, Deb O (tied for second), and Michael G! All together our winners will receive $1,240 in prizes! Great job to all – 28 of our 38 challengers completed [...]

AMRAP – 16 Minutes Hang Power Snatch – 3 Reps (135/95) Squat – 21 Reps Gasser sprint x2 A single gasser sprint will be from inside the CFSP gym to the curb touching the ATI Car Sales building on the far side of the “patio”. So, in this WOD you will do your three snatches, [...]

Paleo Challengers don’t forget to vote for our winners!  Happy hour to celebrate at Billy’s on FRIDAY @ 7pm,  Non-challengers please come too!   For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions [...]

PALEO CHALLENGERS – Make sure to vote for the male & female winners in the box today and tomorrow!  10,9,8,…3,2,1 Reps for time of: Overhead squat (135/95) Pullups Double unders Post loads and times to comments; perform overhead squats from racks, and sub 5:1 singles to double unders.