Happy 4th of July!

Happy 4th of July!

Today's class schedule - 8am, 9am and 10am only.

Friday July 5th class schedule - 7am, 7:30am, 9:30am and lunch classes. Closed in the afternoon.

"JT"- 25 min cap

21-15-9 rep rouds for time:

  • Handstand Push ups
  • Ring Dips
  • Push ups

10 minute rest. Then:

"GRIFF"

For Time:

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

Core - 50 Abmat situps

 

39 comments (Add your own)

1. Walt wrote:
Fight Gone Bad
339 rx

July 4, 2013 @ 8:44 AM

2. tau wrote:
JT = 17:23 Rx / GRIFF = 11:46 RX

July 4, 2013 @ 2:19 PM

3. Greg A wrote:
JT: 18:54, 1 Abmat
Griff: 12:29

July 4, 2013 @ 2:36 PM

4. Heather A wrote:
JT: 16:50, RDs w/one red band
Griff: 18:38

July 4, 2013 @ 2:37 PM

5. Noah A wrote:
JT: 25 min cap - last set of RDs; rx HSPUs first round, then Abmats, RDs with one orange band

Griff: 14:17

July 4, 2013 @ 2:39 PM

6. dinaw wrote:
17:48, JT, 10# plate and ab mat, red band tight on rings

12:50, GRIFF

July 4, 2013 @ 2:54 PM

7. rob m wrote:
Reston firecracker 5k + 10 burpees every mile
14:57 RX
12:57

time to rest!!

July 4, 2013 @ 2:56 PM

8. ASK wrote:
JT, 19:0X ( I think )
Started Rx through about the first round.
Ended with 25+AM HSPU and green band RD.
Griff, 18:23
Happy Independence Day to all.

July 4, 2013 @ 3:08 PM

9. mike lee wrote:
JT 7:20 rx

July 4, 2013 @ 3:11 PM

10. Chris Gemignani wrote:
Chris: JT 17:21 Rx, 13:49 Griff
Jennie: 18:14, 18:21

July 4, 2013 @ 3:18 PM

11. Eileen N wrote:
15:52, bds, PROM (45#, 25#, abmat)
18:20

July 4, 2013 @ 3:26 PM

12. KMG wrote:
JT - 16:02 / Griff - 13:28

happy birthday America! 🇺🇸

July 4, 2013 @ 3:44 PM

13. Colin wrote:
JT--9:32 1-25#, 1 Abmat (down from 2-35's & Abmat)
Griff--16:02

Celebrate Feedom today.

July 4, 2013 @ 3:50 PM

14. Brian Osborne wrote:
JT: 10:30 Rx
Griff: 11:59

July 4, 2013 @ 3:52 PM

15. Brian E wrote:
17:10/12:46.Awesome way to Remember Heroes Lost. strong Turnout today!

July 4, 2013 @ 3:59 PM

16. BradC wrote:
13:37 rx
11:29

July 4, 2013 @ 4:01 PM

17. Bill Monas wrote:
12:16 as rx'd on JT
11:55 on Griff

July 4, 2013 @ 4:03 PM

18. Catherine H. wrote:
11:33 20#thrusters
15:08

happy 4th yall!

July 4, 2013 @ 4:07 PM

19. Blake wrote:
14:44 35+abmat
13:19

July 4, 2013 @ 4:15 PM

20. Nicole R wrote:
JT: 11:35 (HSPU kicked my butt today 45+15=10 plates)
Griff: 17:27

July 4, 2013 @ 4:16 PM

21. Bret K wrote:
"JT": 9:28 as rx'd
"GRIFF": 15:50

Happy 4th Everyone.

July 4, 2013 @ 4:24 PM

22. Matt Nuss wrote:
15:16 rx
15:53
Bill M passed me going backwards. Ridiculous.

July 4, 2013 @ 4:29 PM

23. Justin R wrote:
JT - 12:38 Rx

Griff - 13:08

whoa...... I always expect a beat down on any American holiday at CFFX. Once again, you didn't disappoint Jeff.

Hope everyone has a safe and happy weekend everyone!

July 4, 2013 @ 4:41 PM

24. Steve Le wrote:
"JT" - 13:38 Rx'd (in Baghdad)

July 4, 2013 @ 4:50 PM

25. Jeffrey wrote:
18:48
13:20
Happy bday America, enjoy the day

July 4, 2013 @ 4:53 PM

26. JeffT wrote:
8:21as rx'd for J.T.

did not get a chance to do Griff

July 4, 2013 @ 4:56 PM

27. JayNowak wrote:
16:40 2 abmats otherwise rx'd
15:29

July 4, 2013 @ 5:06 PM

28. Dana L wrote:
JT - 8:57, box, green band

Griff - 16:44
Happy 4th crossfit family!!

July 4, 2013 @ 5:30 PM

29. Stacy @ home wrote:
JT 16:40, couldn't kip against the fence so not full ROM on hspu; chair dips for RDs

GRIFF 16:29

July 4, 2013 @ 5:37 PM

30. Courtney Miller wrote:
Justin. 14:27 rx, 15:11
Courtney. 12:15 30lb db shoulder press, rb, 14:09

July 4, 2013 @ 6:53 PM

31. IronDan wrote:
Schmalls at crossfit Existence

800m run
2 rounds
50 burpees
40 pull ups
30 pistols
20 50lb kb swings
10 hspu w one mat

800 m run

58:10 should have been much lower. Burpees killed me. that was brutal

July 4, 2013 @ 7:42 PM

32. Jude Collins wrote:
JT: 17:05 Rx
Griff: 12:08

July 4, 2013 @ 7:44 PM

33. Kirk wrote:
JT: 9:51 Rx
Griff: 11:50 with an extra 200 M...started running the second backwards 400M after only 400M. I really should learn how to read.

Happy 4th of July everyone!

July 4, 2013 @ 8:09 PM

34. Adam C. wrote:
JT: 20:36 (HSPUs w ABMAT)
- ring dips oh ring dips
Griff: 13:46

July 4, 2013 @ 8:18 PM

35. Jon S wrote:
JT 14:25 abmat and orange bands and
Griff 13:59 Rx

July 4, 2013 @ 10:38 PM

36. Chris P wrote:
JT: 18:25, Rx'd
Griff: 11:45

July 5, 2013 @ 4:21 PM

37. SBJ wrote:
'Bull' at Crossfit Humanity
2 rounds
200 du
50 ohs @ 95#
50 pu
1 mile run

Caroline 56:17
SBJ 62:32

July 5, 2013 @ 4:47 PM

38. Alan Ravy wrote:
21:20 rx JT

Ring dips > me

Was doing singles at one point on push-ups lol

July 6, 2013 @ 12:03 AM

39. SP wrote:
JT: 13:xx, one abmat for hspu and one red band for dips.

Griff: 13:30

July 8, 2013 @ 2:07 PM

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