CROSSFIT TWIN CITIES

Wednesday's WOD

Congrats to Charley and Rich on their M.M.A. win last Friday.  Charley still remains undefeated!

"Helen"

3 rounds for time:

Run 400 meters

21 Kettlebell swings (45lbs men 30 lbs women)

12 Pull ups

For those of you who did the 50 yesterday, please go to the back room and change your times.  After your done with this WOD, please do the same.  

Buddy Day!

That's right it's back!  The filthy 50!!!!  Feel free to bring a buddy to torture!  Lol

More people Kicking A**!

CrossFit Twin Cities ladies are no joke!!!

Monday's WOD

      Kicking A**!       

Monday's WOD

Sprints and Lunge Back.

As many laps in 20 min.

Sprint to the stop sign, Lunge back.

Rest day

Congrats!

Congrats to Omar and Nicole!  They are finally on big happy family!

"Til death do us part"

This Saturday (Sept. 26th) is Coach Omar's and Nicole's wedding.  We want to wish the both of them many years of happiness and love.  We will dedicate today's workout to them and call it "Til death do us part".  

1 Mile run

50 Push Ups

50 Double Unders

50 Push Jerks (bar or stick)

1 Mile run

For Time!  Focus on intensity, full range of motion, and good technique!

Just a reminder that the studio is closed this Sat. Sept. 26th because of the wedding and our annual Tournament of Champions.  

Wow!

Carly working her pull ups.

Today we had some awesome lifts, but the day belongs to Hal.  Before Hal joined C.F., he was a big time smoker, out of shape, and hadn't worked out for over 15 years!  In just a few months, wow what a change.  He quit smoking, lost several pounds and inches and today he set the team record by dead lifting 315 lbs.!  Another shout out goes to Carly.  Carly is a sophomore in High School, and is one of nations top Taekwondo athletes.  Carly lifted 225 lbs. setting the female record today.  She lifted more than most the adult men (nothing personal guys) and could have lifted more I believe.  Good job guys!  Please post your lifts.

Thursdays WOD

5 min. each.  Double Unders, Push Jerks (body bars/broom sticks, Med. Ball Cleans, Kip Pull Ups, and Over Head Squats.  Focus on Technique!

ORIENTEERING RESULTS!!!

CrossFit Twin Cities took 16th place out of 33 other racers at our first meet. I am very happy with this number. This was our first race and we ran a difficult course for first timers, keep that in mind guys. We have only one way to go, up! Once we get the feel for these races with the map and compass work, we will will improve rapidly and be hell bent running through the woods. Nice work guys.....below is the link to the MNOC site for rankings.

http://www.mnoc.org/results.shtml?date=20090912

Wednesday's WOD

This shirt says it all!  Yes today will be power day!  

Deadlift 11111!  Your goal is to do equal or 5lbs or more then your personal best.  Warm up your choice:  double unders, med. ball cleans, push jerk, row or run for 15 min.  

LINE EM UP, KNOCK EM DOWN!!!!

GOOD LUCK TO THE NORTHWAY FIGHTERS THIS FRIDAY NIGHT!!!!!!!!!!!!!!!!!

CHARLIE, JJ, AND RICH......MAKE THEM BODIES HIT THE FLOOR.