WOD

“If you are never scared, embarrassed or hurt, it means you never take chances.” – Julia Soul Mobility: WOD: AMRAP in 12min. 3 Box jump (24,30”) 6 KB pushpress per arm (35,53#) 9 Toes-Bar

Visit us this Friday April 22, from 5-10pm for an evening social gathering and workouts. Get a great workout in, eat good food and hangout with our community of CrossFitters! 5:15pm: Member WOD 6:15pm: On-Ramp WOD 7:15pm: FREE intro for newbies! 8:15pm: Open Sectional WOD #5 Mobility: Solving Front Rack Problems, Flexion + External Rotation

REMINDER: Open sectional WOD #4 to be judged this evening at 7:15pm. NO Saturday WOD due to RKMX motocross school. Dear CrossFit, I like that you push me. That you shove me around. That you don’t listen to my whining, my excuses, my belly-aching. When I say, “This is hard” . . . you say,

A little over a year ago, Maura Brown entered Jason Khalipa’s affiliate, CrossFit Santa Clara, weighing 260 lb. She couldn’t do a single air squat, or hang from the pull-up bar. Since then, Maura has lost over 100 lb. and completely transformed herself. From Losing 124 Pounds to the Open Mobility: Shoulder Stability, Hammer Your

“Diligence is the mother of good fortune.” – Benjamin Disraeli “All words are simply tools,” he says, and you have to decide if you want to use those tools to build something up or tear it down.” “Talking To Yourself” with Trevor Moawad, CrossFit Journal preview video [wmv][mov] Mobility: Get er done! Shoulders and Hips

Iron Will, Iron Bodies Mobility: Overhead Squat Prep WOD: Part 1: Overhead Squat: 3-3-3-3-3 @ 80-85% of 1rm Part 2: Tabata Toes-Bar

“You can motivate by fear. And you can motivate by reward. But both of these methods are only temporary. The only lasting thing is self-motivation.” – Homer Rice. Mobility: The Couch Series ,Keg drill WOD: 10-9-8-7-6-5-4-3-2-1: Medball Clean (14,20lb.) 1-2-3-4-5-6-7-8-9-10: Pullup

A great story of over coming obstacles, no matter how big or small.. The Butterfly Circus Some of the members will be heading over to watch the Mens IU rugby match at 2pm. Tyler J., a Hoosier CrossFit member and team member on the Rugby team wont be playing due to an injury earlier this

“Achievement seems to be connected with action. Successful men and women keep moving. They make mistakes, but they don’t quit.” – Conrad Hilton Weakness Bias Training Dan Williams proposes CrossFit athletes are only as strong as their weakest links and suggests a way to train these weaknesses to produce better all-around athletes. Mobility: Pick the

Paleo is going mainstream. And Shape Magazine is sharing the goods with the public. What You Need to Know About the Paleo Diet and the Caveman Diet: Shape Magazine Mobility: WOD: ‘DT’ 5 Rounds 12 Deadlift 9 Hang Power Clean 6 Push Jerk(105,155)