Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: Pull-ups, Sit-ups, Squats, Burpees.
Level-2: 21-15-9-6, Weighted vest, Dead-hang pull-ups.
Level-1: 21-15-9-6, No vest, Dead-hang pull-ups.
Elements: 21-15-9, kipping or banded pull-ups.
CrossFit Kids: Pull-ups, Sit-ups, Squats, Burpees
Super Frogs: 21-15-9-6
Leap Frogs: 21-15-9
Tree Frogs: 15-12-9
Tadpoles: 12-9-6
Strength: 1-1-1-1-1 of max weight power cleans. 2:00 min rest between reps.
Yoga torture by Jan. Flexibility is an essential part of fitness.
Yesterdays results
