Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
–Martin Luther King, Jr.
Hell’s Bells
Dumbbell Thrusters
5 x 30 seconds Max Reps, 30 seconds rest.
3 rounds for time of:
21 Dumbbell Push Presses, 2x45lbs
15 Double Unders
9 Pull-ups
Heavy Metal
Back Squats
5, 5, 5, 5, 5
3 rounds for time of:
21 Push Presses, 95lbs
15 Double Unders
9 Pull-ups
Gym-Nasty
Squats
5 x I min Max Reps, 30 seconds rest.
3 rounds for time of:
21 Push-ups
15 Double Unders
9 Pull-ups
Please note that we will be closed for morning classes on Tuesday and Wednesday, and lunchtime classes will be held at McCarren Park. Our apologies for any inconvenience.
Have you signed up for our rowing workshop yet? Time’s running out!
Bleh. Can’t make the class tonight.
If you’re not going to the Rowing Workshop and not in the Apprenticeship program, then you should check out CrossFit Metropolis. They are having a throwdown this weekend.
http://www.crossfitmetropolis.com/?p=1714
Super fun 12:30 class today–in spite of my spastic tumbling displays…! Thanks!
I’d be down for Metropolis – anyone else going?
I am sad to have missed Elizabeth’s spastic tumbling.
The “spastic tumbling” was the most graceful thing I’ve ever seen. Amazing recovery
bs – 225-245(3)-230-230-230
hm wod – 5:49
not happy with todays performance. wasted a good minute on the last set of double unders. dont know what happend. that should be a sub-5 wod.
sucked on my squats as well. oh well, guess it was an off day…or the ribs and chocolate cake i had last night.
Mmmm… ribs and chocolate cake…
Gym-Nasty — 13:55, I think. Ugh. Push-ups take me forever. I think if I’d done the HM version it would have taken me about 6.