CrossFit Member Wins Grand Prix

TFL CrossFit Member Sam Benedict:

I had a Grand Prix race on Sunday; the guy that got second told me my sprint was awesome…and long! Just wanted to say thanks!

Sam Benedict

Tabata Challenge February 21, 2009

Range Of Motion, Power and Flexibility

Range Of Motion, Power and Flexibility

Lisa (left) is at full extension, with enough explosive power to get off the ground in Wall Balls. At the same time Sara (right) dropping in a full ROM squat getting ready for her explosive move upward.

Great Job Ladies!!!

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 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

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's Crossfit WOD

For Time, 4 rounds.

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