Friday, November 14, 2008

Kevin Stuart Tabata

Rounds 1 2 3 4 5 6 7 8 Total Heart Rate
Row Cal 5 5 6 6 8 6 6 6 48 168
Kb Sumo High pull 13 14 15 15 16 16 16 17 122 176
Rope Snaps 14 16 16 16 15 16 16 17 126 181
8 1b Med Ball Sit Up 11 12 13 12 12 12 12 12 96 156
Burpees 9 9 9 9 9 9 9 9 73 170
Total 465
Treadmill 3 rounds 20 sec Sprints
Speed 7mph 7.5 7.5 8 8 8.5 8.5 9 9

incline 1% 1.5% 1.5% 2% 2% 2.5% 2.5% 3%

Rnd 1 170

Rnd 2 173

Rnd 3 176








Thursday, November 13, 2008

Thursday Crossfit Class

3 Rounds For Time:

1. 30 cal rows
2. 30 ball slams
3. 30 push ups
4. 30 sit ups
5. 30 wall balls
6. 200 m. run


5:30 am

Kelly 29:40
Sondra 32:05
Sara 28:20
Etay 28:40

8 am

Lisa 23:05
Dondi 27:30

NICE WORK EVERYONE !!!!!!!!

Get Ready for the Crossfit Challenge - coming soon

Tuesday, November 11, 2008

For Time, 5 Rounds

500 meter Row
20 - Med Ball Clean
20 - Sit Ups
20 - Push Up or Pull Ups

5:00 am
Monica 25:25
Bryan 25:27
Scott 25:40
Karen 25:55 (welcome back)
Noreen 27:40

Thursday, November 6, 2008


Thursday's Crossfit WOD

For Time, 4 rounds.

Power Clean & Jerk 20 reps
Row 500m
SDHP 20 reps
Run 400m

Sunday, October 19, 2008

Sundays Civil Service Workout

Jim and Skyler hit the Civil Service Workout on Sunday. They Completed a partner workout and blasted through it in 31 min.

Great Job! Thanks for joining us at TFL and Morgan Hill Crossfit.

Friday, October 17, 2008


* TFL's Civil Service Free Work Out Oct 11, 18 & 19 was so successful we thank you all for giving up your 1 hr.

* TFL is offering Civil Service 10% or 15% discount for CrossFit Membership call TFL 408-779-2835 for more information.