Monday Aug. 10. 2009

Painstorm XXVIII
Colson’s Ladder brought to you by the lovely folks at CrossFit Rockford:

800m Run
50 Box jumps, 20″
10 Pull ups
40 Overhead squats
10 Pull ups
30 Thrusters 95#,65#
10 Pull ups
20 Handstand push ups
10 Pull ups
10 Muscle ups
10 Pull ups
400m Run
10 Pull ups
10 Muscle ups
10 Pull ups
20 Handstand push ups
10 Pull ups
30 Thrusters 95#,65#
10 Pull ups
40 Overhead squats
10 Pull ups
50 Box jumps, 20″
800m Run

Compare to: 081004
Post time to Comments.

icepack

Taking advantage of our new ice packs for a mild case of butt arms.
Congratulations to Brieanne for getting her Muscle Up last week!

August 50/50 Fitness Challenge:
The challenge workout for this week is a 5K row. This workout will not be prescribed as a WOD any day this week so you will have to come in and complete it on your own. You are allowed to complete this workout during a regularly scheduled class but please be aware that there are only 4 rowers and if rowers are required in the WOD for that day you will not be able to use them.

Upcoming Closure:
This Saturday August 15th we will be closed. All adult and kids classes as well as fundamentals will be canceled. We appreciate your understanding as our coaches are attending the Nutrition Certification on that day.