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Friday May 25, 2012

**New CrossFitters: Our Fundamentals Course will run tue/wed/thu next week due to Memorial Day.

Gaines, I knew you were strong... but wow!  LOL! ...Caption contest time!!!




  • Memorial Day schedule:  We will be running our "holiday schedule" on Monday May 28th.  We will be open 8-10am for open gym (there will be a workout on the board), but we won't have any regular classes.
  • High School Sports Prep Class: This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.


Class WOD

A. 3 HSPUs on the min for 15 min; choose the hardest version of the movement you can do.

B. "Rhiannon"

  • max double-unders in 10 min.

 C. 4 rounds:

  • 20 GHD situps
  • 20 sec. L-sit (cumulative, break it up as needed)




A. SMR: shoulders

B. OH band stretch 1 min/side

C. wall of death 2 min/side



Post results and thoughts to comments.

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Reader Comments (8)

Rhiannon - 510

May 25, 2012 | Unregistered CommenterJess

1030 class was empty! Which left me with a private training seesion with Charles. I contemplated faking a hammy injury and running for my life, but I stuck it out and was glad I did. I was the lucky one million and one customer of Charles' to learn a kipping HSPU. He taught me how and I did nearly all of the HSPUs in the workout. So stoked.
I am also now the proud owner of an RMP jump rope and my DUs are sure to improve in leap and bounds (pun intended). Did 10 minutes of DU practice - not sure how many I did, but it was more than I ever have, that's for sure.
Finished off the workout with the GHDs and L-Sits. No slacking with Charles counting for me.
Great Friday workout - thanks a million and one, Charles.

May 25, 2012 | Unregistered CommenterKindra

Rhiannon - 410

May 25, 2012 | Unregistered CommenterJK

Double unders 591

May 25, 2012 | Unregistered CommenterNickG

Rhiannon - 324

May 25, 2012 | Unregistered CommenterScott Z

CrossFit Avalanche for me and LH
A: 30-25-20 pushups/K2E
Rest 2 minutes
B: 5 rounds 10 SDHP (95#)/10 Wall Climbs

Class was instructed to use KB's and there was 1 106# and a couple 70#. Did 12 reps w/ 70# KB each round. Please Josh, never put 50 wall climbs in a workout.

LH - 33:17
53# KB and completed 4 rounds of part B

May 25, 2012 | Unregistered CommenterKlempsun

Rhiannon: 462

May 25, 2012 | Unregistered CommenterSang

Mr Lifto

May 26, 2012 | Unregistered CommenterTC

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