WOD 110709 Hill Sprints and Body Weight medley

Meet at Live Oak Park at 4 pm  for a fun group work out.
Look Forward to seeing you there.

Correy Going heavy over Head on some Snatch balance Work

WOD 110404

Back Squats
 5-5-5-5-5
These are straight sets. this means you will warm-up to a set weight ( hopefully around 80% of your tested 1RM but it could be a little more or a little less depending on how you feel) and then perform 5 sets of 5 reps with that weight.

and now for some pictures from the Friday night clean up and the Saturday Cars on K WoD including Mikes heavy  birthday Metcon

Second Sat WOD

Jamie in her first workout back after a short hiatus.
Jamie is busy "Bringing IT!" in every WoD
she does in an effort to get ready for the Spartan Race
on Dec 12th in Malibu Ca

Tomorrow is our second ever Saturday WoD.  It starts at 4 and you are all welcome to stay for a beer afterwards. Remember this is a great opportunity to bring friends and introduce them to CrossFit in a fun way. Many of the  Saturday WoDs are team workouts that require planning and coordination with the people on your team. It i a great way to meet people from different class times, have fun, and get a good work out all at the same time.