February 6th, 2010 | Category: Uncategorized | Leave a comment

Use as heavy a KB as you can handle.
5 rounds:

One arm Swing
One arm Clean
One arm Squat
One arm Press
- switch arms
- repeat

This equals one rep.

Do 5 reps.

Finish round with:

one arm overhead lunges length of box.
switch arms
one arm overhead lunges length of box.

 continue with next round.

Great WOD for form and consistency!
Post times and KB weight to comments.
Lots of quality vid (I hope) shot on this one! Look for the highlight reel this weekend!

February 5th, 2010 | Category: Uncategorized | Comments (5)

A Heartfelt Success Story

I have always used food as my comfort since I was a little girl. Being of Italian decent eating everything on your plate was a rule in our house. I struggled with my weight since I can remember. Then a tragedy struck my life and unfortunately in April 2005 my husband died suddenly. I was left with 10 month old twin boys and a 7 year old boy. So needless to say food became not only a comfort but an enemy too. As time went on so did the weight. Finally I felt the need for a change.  A change for me only to do something for MYSELF…After hearing my niece(Coach Griffy) and my sister Lucinda (Coach Cind) talk endlessly about crossfit and nutrition I decided to inquire. On September 17, 2009 I had my first crossfit workout and it was like no other. I was instantly committed to this. As I started crossfit and felt I was reaching one goal in my life there were more that I needed to conquer. When I confided in my sister and reached out to her about the other goals in my life she guided me towards the Herbalife program and the The Biggest Loser Weight Loss  challenge. So I started that on October 1, 2009.  I was then totally motivated I had my family, crossfit, herbalife and my commitment to change my life ahead of me.

My life has changed for the better.  In 16 weeks I lost 15lbs and 9 inches and came in first place in the Weight loss challenge. I could not believe how much my life was changing, I have gained control over food, who by the way is my friend now! My self esteem has reached a level that I have never felt before I actually can hold my head up high and say WOW I did it! I have also met some really incredible, loving and strong people in the crossfit community. I need to say thank you so much to the Griffith Family for introducing me to this new lifestyle that I love and cherish. I am also so grateful for all of you standing by me through this incredible journey and never second guessing me for one moment. I love you!!!!!

Fondly,

Carla

February 4th, 2010 | Category: Uncategorized | Comments (6)

4 rounds for time

30 Box Jumps
30 Med Ball Deads (20lb)
30 KB Swings

After 4th round cashout:
30 AbMat Situps

Post scale and time to comments.

February 4th, 2010 | Category: Uncategorized | Comments (4)

5 rounds: 40 sec work/ 20 sec rest

Row

MuscleUps

Box Jumps

Squats

Thrusters

In the 20 sec of rest move to the next station in the list.
That’s a 25 minute workout!

Remember to check the bulletin board at the box. Some fun stuff coming up!
Valentines Day Couples WOD – sign up now!
“Cash for Gold” coming up next month!
CrossFit night out – this Saturday!!!

February 3rd, 2010 | Category: Uncategorized | Comments (1)

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Row 400m

Post scale and time to comments.

February 2nd, 2010 | Category: Uncategorized | Comments (6)