1000m Row
50 Thrusters, 75/55
100 SDHP, 45/33
« November 2008 | Main | January 2009 »
December 2008
December 31, 2008
December 30, 2008
December 29, 2008
Workout Of the Day
Back Squat 5-3-2-1-2-3-5
Finish with :2 Drill - Burpees
December 26, 2008
Workout Of the Day
CrossFit Flood is closed Wednesday, Thursday, and Friday in observance of Christmas.
Merry Christmas to you and yours. Rest up for the New Year!
December 25, 2008
December 24, 2008
Workout Of the Day
There will be an Open Gym at 9am today.
Otherwise CrossFit Flood is closed Wednesday, Thursday, and Friday in observance of Christmas.
Merry Christmas to you and yours. Rest up for the New Year!
Other breaking news...
Baby Boy Tank - lbs 7oz 19 1/4 in, born 4:18 pm
Baby Girl Tank - 7 lbs 9 oz, 18 3/4 in, born 4:19pm
Everyone's doing great! Names TBD.
December 23, 2008
Workout Of the Day
"12 Days of Christmas"
10 Rounds for Time:
12 Push Ups
11 Jumping Jacks
10 Push Ups
9 Half Jumping Jacks
8 Push Ups
7 Pull Ups
6 Jumping Jacks
5 Push Ups
4 Towel Pull Ups
3 Push Ups
2 Jumping Jacks
1 Eight Count Bodybuilder
NOTE: CrossFit Flood will be closed Wednesday, Thursday, and Friday in observance of Christmas. There may be some Open Gym times that become available. Check the site each day for updated info.
The 2009 CrossFit Games are coming!! Check it out.
December 22, 2008
Workout Of the Day
3 Rounds for Time:
200m Run
30 Wall Ball, 20/14
40 Double Unders
50 Squats
Finish with :2 Drill - Burpees
CrossFit Endurance WODs
Tuesday
Hill Repeats
6 x Run up the hill - rest 30sec, Run down the hill - rest 1:00
Thursday
4 x 400m (all out sprints)
Saturday
10k Tempo Run
In health and fitness there is only one equation with time tested, proven, and repeatable results.
Consistently eat right, train hard and the only possible outcome is to get fit.
No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office. -George Bernard Shaw
December 19, 2008
Workout Of the Day
Fun Friday!
10 Rounds for Max Reps:
::30 Wall Ball, 20/14
::30 Box Jump, 20"
:1 Rest
Aimee Anaya and Greg Everett
Elite fitness for women
For too long women’s fitness has been second to men’s. Women have hidden away in single gender facilities or have attended low-impact classes when all the time they could have been training as hard – if not harder – than men and therefore reaping the substantial rewards. Not every woman wants to train like Cathy Freeman, however it’s important to understand that the walk in the park kind of workout isn’t going to get you anywhere.Full article here - http://adamstanecki.wordpress.com/articles/elite-fitness-for-women/
December 18, 2008
Workout Of the Day
"Elizabeth"
21-15-9
Clean, 135/88
Ring Dips
Finish with Zott's Press 3-3-3-3
Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
GYM WILL BE CLOSED ON JULY 14, 2012
