Happy Birthday Joy!

DSC_0011Happy Birthday to Joy!  (not pictured above since I don't have any more pics of her!)


Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

Gold Party tonight at 7:00pm at Pebble's house!!!!  Bring scrap gold (old necklaces, etc) + leave with CASH = NO BRAINER!!!!!

Thumb.php Please help raise funds for our four fallen soldiers and 30 injured at CrossFit Lumberjack.  View our fundraising page herehttps://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=null

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  1. Bring anyone you would like who could use some cash for the Holidays. Check out http://www.goldoesgood.com for more information about Golden Girls (our gold buyers). Valerie, who is running this thing, states that gold is the highest it has been since she has been doing this. It is over $1130 a troy oz.
    If your not sure what you have, bring your gold and have it tested. Have a glass of wine and relax while you make money!!!!
    All are welcome.

  2. NO NEED to dress for tonight! Come as you are.
    5020 Mill Creek Ave
    Alpharetta GA 30022
    678-925-1669 cell
    Happy Birthday Joy!

  3. Happy Birthday Joy!

  4. seriously? one arm pulls ups? never even tried one…

  5. Hey, check out the CrossFit Football site. There is a video contest. Set and new PR on a strength WOD or kick ass at a daily WOD and send in a video. Viewers vote! We definitely have some strength in the HOUSE!!!!!! I would be glad to video anyone who wanted to do it. Winners get cool Xfit stuff.

  6. count me in i will do one

  7. Breeze, can we film you drinking coffee for time for the CF Football video?

  8. I want you to bring back the Blake outfit and do a video Gdog!!

  9. I second that!
    BTW, a buddy of mine sent me an email and Crossfit Garage is having their own CF Games on Feb 6-7. We need to get a big group to go kick some butt! (Pistol, this can be your warm up for the real games next summer!)

  10. I am always looking to make fun of someone. Please pass along any suggestions and I will be happy to take care of it J-PO

  11. Hey!!!! You guys should come on over! I have made 300 dollars …so far!!!

  12. Hey this is Pistol and I just made 550 buck selling my gold!!!