WOD

No Saturday WOD 11/19/2011

All of the Coaches will be attending a O-lifting class at CrossFit Milwaukee this weekend so the Box will be closed on Saturday 11/19/2011 but we will have class on Sunday at the usual time of 1:00.  

The O-lifting class is open to everyone.  We will be leaving Beloit around 7:00 am and the cost of the class is $150.  Let Ryan or myself know if you are interested in attending.  They guarantee PR's and it is always beneficially to learn straight from the experts.  The movements covered are the Snatch and the Clean & Jerk.

10k time!

Saturday 11/12/2011 we will be running a 10k at Carver's Rock Park.  The location is below:

4907 South Carvers Rock Road
Clinton, WI  53525

Once you get to Carvers Rock Road head north and take the first right into the park area.

Please meet at 7 am.  We will take off about 7:15 after a short warm up.  And please dress warm!  Gloves and a Hat are a good idea.

Saturday WOD

This Saturday's (November 5th) WOD will be at "Big Hills Park".  8 am is the start time, it is suppose to be a nice day...well nice for Wisconsin anyways but still dress warm.  The work out is a 5k for time.  For those of you competing in the Tampa tough mudder this will probably be your last time to get a good run in within the CrossFit programing.  So be sure not to miss it.  Big Hills is located at:

Google it.

Sorry...being lazy tonight.  Just kidding:

Location: Entrance at Big Hill and Afton Road in Beloit.

Have fun!

 

Halloween party after math!

Everyone thank Lani next time you see her for throwing one hell of a Halloween Party!  It is always fun to dress up and everyone had great costumes.  Check out the photos of the gentlemen and the ladies!

(and yes I am chocking Jeff's chicken)

I think we are gonna have to make this a tradition.  Ladies you look amazing!

Happy BDay Andy!

So Thursday was Andy's Birthday, and even though he is fresh meat, he has made his presents known by setting some impressive times on ever WOD he has done.  So to send him off on his 27th birthday we did a special WOD for him.  It was 27 reps of each:

 

  • Calorie row
  • Ring Dips
  • Kettle Bell Swing 1.5/1 Pood
  • Waiter Walk - 300 ft - 150 one arm switch arms and 150 back
  • Box Jumps 24/20"
  • Pull-ups
  • Wall Balls 20/14 lbs
  • Sit-ups
  • And Everyones Favorite - Burpees!!!!!!!!!

 

Andy Set the time to beat in the morning but I think it got beat in by the evening crew...So Andy you have some work cut out.  No one is sleeping, not even on your birthday.  But Happy Birthday My Man.  Welcome to the CrossFit Family!!!