Today’s morning workout was Fight Gone Bad. One minute each of wall ball, sumo deadlift high pull, box jump, rowing, and push press. Rest one minute and repeat two more times.

Everybody needs a little motivation to keep going.

A 10 foot target and a ball. How hard can it be?

7:00am crew working hard

So Brian (with some peer pressure from his fellow crossfiters) decided to do “Karen”…after a 5×3 squat & press workout. He scored 10:43 on Karen. Good job!
 

You might notice the site changing periodically as I work to get posts and pictures back up. I am also working on the design of the site so it may change throughout the day.

Always remember to back-up your data prior to upgrading anything. During the process of updating my website I needed to re-installed WordPress which wrote a new database over the old database and I lost all of the posts, comments, and pages. I still have all of the pictures and I am going to spend the next [...]