I told our athletes on Monday that we would begin to perform one Crossfit "Named" Workout a week now.

In designing our programming at the gym, it was evident that last few days worth of WOD's had been mostly body weight, so upon seeing that the Crossfit Main Page WOD this morning was "Mr. Joshua", our athletes were given the task of completing that very brutal WOD.

Before we proceed though. I want to let all of you know that today was Heidi's 1 year anniversary doing Crossfit. She began with me when I was at the local "globo-gym" and came with me when I moved out of there. Thank you for your trust and efforts Heidi!! I am so PROUD to see what you have been able to accomplish over the past 12 months and am excited to see what you will be doing another 12 months from now!!!

Mr. Joshua

400m Run/Row
30 GHD sit-ups
15 250lb Deadlift

***5 rounds for time***

Results

Terry--33:48(205lbs)
Eric--34:39(205lbs)
Tom--36:11(95lbs)

Wanda--19:52(95lbs)(4 rounds)
Brian--24:46(250lbs)

Alex--23:08(225lbs)
Heidi--33:40(115lbs)
Taylor--28:02(85lbs)
Chris--27:24(205lbs)

Pictures

Great Job making it through the entire WOD today Tom!!!

Awesome efforts today Eric!!

Way to go heavy Alex!!

Congrats on the 1 year anniversary Heidi. It has been and is a pleasure to see the changes you have made over the past 12 months!!!

January 19th, 2009

Our Monday morning and afternoon classes were able to experience the Team WOD from the Rogue Challenge Cup today. They all did well, but were not able to match the fastest time from that day. Great work everyone!!

WOD

240 Jumping Squat
180 Box Jumps
120 Burpees
60 Pull-ups

Divide reps between teamates

AM

Eric, Dave, & Terry---15:03

Ron, Tomas, Kelly---14:10

PM

Chris $ Alex--12:41

Tylor, Tyler, & Kayla--13:45

Pictures