30 Nov 09
Man-eater
10,9,8,7,6,5,4,3,2,1 of each
Pull ups
Push ups
Squat jumps
11/30/2009
11/26/2009
11/25/2009
11/24/2009
reBlog from cflumberjack.org: Crossfit Lumberjack | For the families of the fallen
I found this fascinating quote today:
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.cflumberjack.org, Crossfit Lumberjack | For the families of the fallen, Nov 2009
You should read the whole article.
11/23/2009
11/21/2009
11/20/2009
11/19/2009
19 Nov 09 WOD
25 Lungs
20 pull ups
50 box jumps
20 jump ropes
20 KTE
30 KB swings
30 sit up
20 superman
25 wall ball
11/15/2009
11/14/2009
WOD: 14 Nov 09
3 Rounds For Time:
- 400m run
- 20 double unders
- 20 knees-to-elbows
- 20 Overhead Walking Lunges ( M:45#, W: 35#)
11/13/2009
River City Massage School
Thanksgiving Food Drive
*** $5 OFF SPECIAL******
Bring 2 non-perishable food items - $5 off any 1 hr massage (swedish, Deep Tissue, Hot Stone, Lava Shells, Pre-natal)
Wednesday 18 Nov 09 from
9:00 am - 8:30 pm
Bring in a 10lb + Turkey and receive a FREE Swedish Message
www.rivercitymassageschool.com
**Gift Certificates for any occasion available**
Price for Gift Certificates is based on Regular Pricing- Not Specials
AVAILABILITY IS LIMITED AND WILL FILL UP QUICKLY!!
CALL FOR APPOINTMENT 210-798-7988
11/12/2009
Turkey wrap
* 1 (8 ounce) package lite cream cheese with chives
* 2 tablespoons Dijon mustard
* 6 (8 inch) whole wheat tortillas
* 1 1/2 cups finely shredded iceberg lettuce
* 12 slices thinly sliced deli turkey
* 3/4 cup shredded low-fat Swiss cheese
* 1 large tomato, seeded and diced
* 1 large avocado, sliced
* 6 slices turkey bacon, cooked and crumbled
DIRECTIONS
1. Mix together the cream cheese and Dijon mustard until smooth. Spread each tortilla with about 2 tablespoons of the cream cheese mixture, spreading to within 1/4 inch of the edge of the tortillas.
2. Arrange about 1/4 cup of shredded lettuce on each tortilla, and press the lettuce down into the cream cheese mixture. Place 2 turkey slices per tortilla over the lettuce, and sprinkle with 2 tablespoons of shredded cheese. Top each tortilla evenly with tomato, avocado
slices, and crumbled bacon.
3. Roll each tortilla up tightly, and cut in half across the middle with a slightly diagonal cut.
11/11/2009
Wod: 11/11/09 Nate or Griff
Thank you to all the Vets past and present for what you have done.
From www.mysa.com here is a link of
Veterans Day events
WOD:
30 Reps Burpee-style
-pull-ups
-wallball
- box jump
11/10/2009
11/09/2009
11/07/2009
7 Nov 09
Good luck to our nephew on his soccer game today
Good Luck to Melanie on her competition today at Alamo CF
Randolph Air Show is today and tomorrow
We will open at 5 pm today for anyone that wants to get a WOD in
WOD: Elizabeth
For time: 21 - 15- 9
- Squat Cleans (men:135, women: 85lb)
- Ring Dips
11/04/2009
Wod:4Nov09.
Running Helen
400 m run
10 clean& jerk
400 m run
10 clean& jerk
400 m run
10 clean& jerk
11/02/2009
WOD:3Nov-
for time--
row-1000m;
25 double unders,
row-750m,
50 double unders,
row-500m,
100 double unders
WOD: 2 NOV 09
FOR TIME:
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
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