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Friday December 31, 2010


Now that's commitment people!



Today we will run our regular schedule through the noon CrossFit class, but will be closed for the evening after that. 

Also, an important email about our membership changes went out yesterday.  If you didn't get it, make sure I've got your correct email.  And in the meantime, you can read it on the "emails you may have missed page" to the right.



ROMIK focus

- PNF hammies 2-3 min/side



- muscle up practice 15-20 min.

*If you've already got your MU, set a new PR today for max reps unbroken!



6 rounds for time of:

- 5 unbroken squat cleans (135/85)

- 15 pullups



- 60 GHD sit-ups


Post results and thoughts to comments.

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Reader Comments (9)

First of all, OUCH and in the rain nonetheless! You are my C-Fit idol Joey, seriously!
Second of alI, I always thought Joey was an A cup, but by the looks of this photo I very clearly see now that he is a B. Nice...

December 31, 2010 | Unregistered CommenterRoxan

Joey, Was that right before the bucket broke? I see the sides bulging!!

December 31, 2010 | Unregistered CommenterJen

7 MUs on the first try and 8 on the second.


10:23 Rx

I dropped the bar on the 5th rep of the last round so I had to redo it. Matt, I need to work on my hook-grip.

It was great working out with everyone these past couple of weeks. Josh thank you for allowing me to come in and join your CrossFit family.I hope everyone has a great safe new years and I'll see you all next year.

December 31, 2010 | Unregistered CommenterBrian Dean


December 31, 2010 | Unregistered CommenterJamie

lots of muscle up practice
Metcon - 21:09 (95#)

December 31, 2010 | Unregistered CommenterScott Z

Always a pleasure Brian! Good luck this year! ...can't wait to hear the stories you'll have to tell... that is if you're allowed to tell them.

December 31, 2010 | Unregistered Commenter27

thanks for your article,like your blog very much,well done noipyq noipyq - Belstaff Outlet Online.

March 5, 2012 | Unregistered Commenterckarha ckarha

thanks for your article,like your blog very much,well done ccpyxw ccpyxw - Belstaff Outlet Online.

March 9, 2012 | Unregistered Commenterxpbvhb xpbvhb

thanks for your article,like your blog very much,well done jvmygf jvmygf - Belstaff Outlet Online.

March 11, 2012 | Unregistered Commenterqopelx qopelx

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