Rodney and Aaron tackle the Grace Plus 8s workout!

WOD: Grace Plus 8′s (For Time)
800m Run
30 Ground to Overhead 135/95
8oom Run

“The Swing: Body Awareness in the Set-Up” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
* Sled Pushes

Rusty and Jackie work thru a WOD together!

Congratulations to Jamie Higgy for getting her 1st true Pull-up on Valentines Day!!!
She had the proper mindset and took aggressive action to achieve her goal!!!

WOD: Marriage WOD???
“Your Fears Will Not Stop My Dreams” from Chalk and Chi.

The Saturday morning crew going at it!
WOD: 15 minute AMRAP
10 Walking Lunges
12 DB Push-Presses 45/25lb ea. hand
14 Double Unders

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We can scale load and intensity!

***To say Irene Kolivas is a whole new person is not an exaggeration.Over the course of eight months, she lost 77 lb. And for the first three months, she wasn’t even working out—just eating Paleo.“I lost 30 lb. in three months not even moving,” Kolivas says after a WOD at CrossFit 101 in San Jose, Calif.

She officially started CrossFit in September 2011.“Huge, huge transformation,” she says. “It was nice to just be able to go somewhere and not think how uncomfortable I am in my own clothing … that was really a big deal.”Kolivas had tried Weight Watchers, joined 24 Hour Fitness, walked with friends, climbed hills … .“I tried everything, but nothing stuck because I just didn’t feel the motivation,” she says. “I didn’t want it bad enough.” Contunie reading…HERE

Megan working on her Olypmic Weightlifting!

WOD: Half Jack (10 minute AMRAP)
10 BB Push-Press 115/75lbs
10 KBS 53/35
10 Box Jumps 24″

“Quick Fixes to Improve Rowing” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

“Chris Stowe’s CrossFit Story” – video [wmv] [mov] [HD mov]