6 stations circuit

2 minutes on 30 seconds off

2 rounds

box jumps

dumbell situps

kb swings

 jumping pullups

burpees

push press

Our kettlebell class rocks!!!

Spring is here and the allergy season is on us, some say this is going to be the worst allergy season in years. Here is an article from Mark Sisson.

http://www.marksdailyapple.com/seasonal-allergies-treatment/

Front Squat

5×5

weighted pushups max x 5

6  100m sprints walk back to rest

Dave R. and Dan doing the Bear long ago. I bet they want to tackle it again.

Some almond recipe’s

 http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/food_nazi_nuts_to_you

Partner wod 2 partner team each one complete

30 sec deadlift 95/65

30 sec squats

30 sec pullups

30 sec pushups

1 min rest 20 min max effort

Luca's better half Vickie working the Russian twist

This is  Amanda Miller at the games last summer. She has passed away but will never be forgoteen in the CrossFit world.

 Amanda Miller at the 2009 CrossFit Games – video [wmv] [mov]

10 Simple Ways to Motivate a Friend

Weighted pullups

3×5

amrap in 12 minutes

farmers carry 100m

6 hpc

3 thrusters

45/25 use the same weight for everything

Jackie deadliftig

Recipe from this cool web site, she is a mom of three, wife and a crossfit trainer. If you make this recipe you have to save some for your trainer(hint hint)

Italian Rib Eye with Sun Dried Tomato Topping

Deadlift

3-2-2-1-1-1

increase weight for every round

12- 9-6

chest to bar pullups

wallballs

ghd situps

after each round 100m carry a weighted barbell on shoulders (135/115)

Announcing the 2010 CrossFit Games! – video [wmv] [mov]

Special BBQ wod

We will have a wod at 11 am then relax with friends and family, new crossfitters etc…

No 8am or 10am classes

Starting on Monday Luca’s 6:30pm oly classs being moved to 6pm.

We are starting to use Mindbody for our memberships Anni will be holding seminars soon to teach how to use it. Dates to follow.

Also if you have not heard Nicole had baby boy last Thursday his name is Daniel Shane O’Neil “Dash” for short.

Here is Dash!!!!

Congrats Nicole and Dave O

Nicole whenever you are ready to come back, the first month is on me.

Two things to remember

1st  the four “S’s” Sleep – study – sport – social

2nd limits are for those who have them, excuses are for those that need them (author unknown)

Share any wisdom you may have to comments or write them on our “Says” whiteboard.

2 power snatches on the minute for 15 minutes

Go Heavy!!!

Bryan looking good on the med ball cleans

Attention!!!! Oly lifting class is moving up to 6pm on Monday nights from 6:30pm. This is a great class if you are looking to master the complex movement. Luca is the best coach learn from him!!!

With a continuous clock perform one pullup on the first minute, two on the second, continue until you can’t perform the required amount of pullups

Advantages of Grass Fed Beef and Dairy

Kelly

5rds for time

400m run

30 wallballs (31 reps for Heidi)

30 box jumps (31 reps for Heidi)

Happy Birthday athlete of the month Heidi!!!!!

Hang power clean

3-3-3-3-3

amrap in 8 minutes

dumbell complex; lunge, curl, press 25/15

"What I can lift this with one hand, you wnna see"

Check this Recipe

http://www.marksdailyapple.com/bacon-chicken-and-avocado-salad/