Free Beginner’s class today at 10:00am


Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

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  1. love this shot of my sweet baby + my big baby!!!
    go Xena + Bam Bam
    i’ll see all of you when i get back from San Francisco
    Breeze – feel better + heal faster. we miss you.

  2. Best photo ever!!! Love it, I miss seeing you Bam Bam and Xena.
    Thanks for the work out Austin. Nice one. I hope I can feel my shoulders and triceps soon. It has been a while since I worked out on SUnday.

  3. i love this picture!
    good job to molly today at 10 am!

  4. As adopted from CrossFit Santa Cruz, here are the preliminary rules for the burpee challenge:
    100 Day Burpee Challenge. We are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day!
    The Rules:
    1. Use Burgener’s burpee standards for form (see below)
    2. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day
    3. If for some reason you miss a day, you have to make up all the missed burpees the following day
    4. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s burpees on your first day
    5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to.
    6. For performance tracking purposes, the 25 burpees, 50 burpees, 75 burpees and 100 burpees days will be timed.
    Burpee Challenge Form Standards:
    1. Start with hands on the ground in front of your feet. Keep your back straight.
    2. Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.
    3. Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. While throwing your body on the ground and therefore touching both chest and thighs to the ground is acceptable by some standards, we feel that more is to be gained from doing a strict push-up in this Challenge.
    4. Push up into the top of the push-up position again.
    5. Jump your feet up to your hands into your starting position.
    6. Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.
    I say we start the challenge sometime later on in the week or next week.

  5. Game On!

  6. Thank you Michael for your research! You are always so helpful! I say let’s start tomorrow! I agree with Pebbles, GAME ON!

  7. bring it.

  8. That picture is so good!!! Nice booty xena..good work, you are looking great!!! Bam Bam always has a smile on his face, refreshing!! Always great to see everyone so happy at crossfitnorthfulton…Hagler