Friday, 03 Dec, 2010

Posted by Mandee on December 2, 2010   |   20 Comments

Group Med-ball toss, Then, five minutes of:
Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps…just get warm!)

As many rounds as possible in 15 minutes of:
3 Rope climbs,
15 GHD sit-ups
15 Push-ups

IT Band attack! The IT band doesn’t really “stretch”, but spending 10 minutes working a trigger-point ball into the surrounding tissues can do great things.

Post time to comments.

Check out our Upcoming events! :

Saturday, 11 Dec- Conjugate method Bench Press clinic

Saturday, 08 Jan- Grand Opening Celebration!

Curious as to what this whole Conjugate thing is? check this out:

Louie Simmons on the Conjugate System: Part 1“, CrossFit Journalpreview video [wmv] [mov]

20 responses to “Friday, 03 Dec, 2010”

  1. tracey says:

    Corrie and Julie, you are such hams.:)

  2. katieg says:

    6+8 scaled the rope climbs to 3 of the arm-only pulls from the ground maintaining a strict plank position. Tough stuff.

  3. Matthew says:


    Bummed that i didn’t get 5 full rounds, contrary to what most people would say the GHD situps were the limiting factor for me in the workout. Spent more time there than anywher else. On rounds four and five the rope climbs got a little rough

  4. Robb says:

    5 + 16

    started with 3 climbs, then 2 and realized I was standing around waiting on the 3rd. SO the remainder were 1 ascent each round.

  5. Robb says:

    a few of us were talking after class about getting together some cash or gift cards for Russell and Katherine to help out with meals once they have settled from the surgery.

    If you want to pitch in drop your cash/card with one of the coaches at the gym. Some suggested places to get cards were Earth Fare, Fresh Market, and Surin.

  6. Ron Wood says:

    4 rx’d

  7. Robert S. says:

    4+30 rx’d

  8. KLowe says:

    One day I’ll get to see the new gym.

    I miss yall and the pain cave : (

  9. Tye says:

    Did the running WOD that would have come up today at the Mountain Gap Middle track.

    5:54-4:31-2:57-1:18 for a running total of 14:40 and with rest included 20:40

    My calves are toast, this was a great workout.

  10. Rich C. says:

    2+15 All rope climbs were rx’d except 1 which was arm-only pull from the ground maintaining a strict plank position.

  11. Patrick says:

    As RX’d 3 rds. Ripped a couple of fingernails loose, hand sanitizer really sucks tonight. Rope climbs are not my friend.