Check out Tomi getting her 1st rope climb yesterday!   Good news Conviction CrossFitters: we have added a 6pm class on Mondays and Wednesdays!  The new class time should allow a few more people to be more consistent with their WODs and maybe even attract a few new people. Catalyst Class consequently will move to 7pm instead of 6pm.   [...]

WOD 3 RFT 40 walking plate lunge 25/45 30 burpee 20 t2b 10 tire over bar

1)  Max HPC 2) 20 Stone 2 shoulder 3) 30 Burpee

WOD 9-15-21 Deadlift 105/155 Burpee

Monday….It’s your very first opportunity of the week to kick some butt!   WOD 3 RFT 10 wall balls 14/20 10 pull ups 10 K2E 10 burpees then… Front squat 3-3-3-3-3

10-9-8…-1 Burpee Pull up Kb swing 55/70

WOD   3 Rounds of:   AMRAP 4 min 8 Tire Over Bar 8 Burpee 8 Push Press 65/95

WOD 5 RFT 8 plate burpee 25/45 4 shuttle run – 8 yds

Happy Birthday Matt Medina!!! Dig in and go long on this one. WOD until failure… minute 1 – 1 pull up minute 2 – 1 burpee minute 3 – 1 deadlift 155/225 minute 4 – 2 pull ups minute 5 – 2 burpees… …and so on.

http://www.youtube.com/watch?v=RZQYGHmJG9s&feature=related   We have a natural resource here at the Erie Airpark that is affectionately known as “the hill”. We have been neglecting the hill recently and with the impending move I expect to be seeing a lot more of it! I wonder how many trips to the top of the hill we can make over the next 14-30 days….time [...]