Design: Michael Illick

Heat: Name: Weight: Prelim Time:

9:00 Todd Prives 75# 20:32
9:00 Michael Beutler 75# 24:58
9:00 Doug Spillane 75# 21:08
9:00 Soren Morch 75# 19:24
9:00 Rob Lambrecht 75# 18:14
9:00 Achai Broner 75# 23:17
9:00 Oleg Zhoglo 75# 16:23
9:00 Issac Hall 75# 15:29
9:00 Brett Kokoruda 75# 11:13

9:30 Brighton Miller 35# 16:21
9:30 Tovah Rendlich 55# DNF
9:30 Liz Broner 55# 17:39
9:30 Regina Flanagan 55# 12:12
9:30 Katie Smith 35# 13:46
9:30 Katie Barnes 35# 13:54

10:00 Michael Illick 95# 15:20
10:00 Pat Ford 95# 19:20
10:00 Jon Cruz 95# 14:51
10:00 Anthony Minniti 95# 21:25
10:00 Bryan Pryor 95# 20:52
10:00 Zach Toney 95# 24:25
10:00 Charles Martin 95# 17:39

10:30 Lavinia Lindsay 75# 19:30
10:30 Alyssa Hershkowitz 75# 16:10
10:30 Molly Fuller 95# 17:17
10:30 Sarah Veress 95# 15:26
10:30 Nataie Bower 75# 19:21
10:30 Laura Luppens 75# 21:11

11:00 Pat Mahaffey 115# 23:38
11:00 Will Sockolov 115# 19:38
11:00 Tyler Abbott 115# DNF
11:00 Chris Fife 115# 21:44

11:30 Chris LaLanne 135# 14:07
11:30 Tony Miranda 135# 11:14
11:30 Scott Mainini 135# 12:56
11:30 Rob Estrella 135# DNF
11:30 Matt Manza 135# DNF
11:30 Aaron Morales 135# N/A

“No stunt is more beautiful, more symmetrical, more eye pleasing, more attention-attracting, or more universally admired than the handstand. No stunt is more indicative of highly developed neuro-muscular coordination, controlled strength and power, and skillful daring than the handstand. No stunt is more satisfying to do, more impressive to watch, or more widely performed, than the handstand..." READ MORE




Check out TJ this morning... "Learned How to do a Handstand!
** First time trying this little gem in nearly 35 years!
** Was able to hold a couple after a few attempts. Chris was super motivating on this!
** Thanks for the pic. Now I really feel like one of the gang!"

Workout of the Day
(A) For time:
100 Double-Unders
(B) Accumulate 10 minutes in a Handstand
(C) For time: 2009 Dirty South Regional Qualifier Dutch Lowey [3:13]
50 Pull-ups
50 Burpees
(D) For time:
50 Row (cal)
50 Kettlebell Swings (2/1.5)
(E) For time:
50 Hollow Rocks
50 Sit-ups

Workout of the Day
Push Jerk
3,3,3,3,3
-break
Five rounds for max reps on five minutes:
1 minute, Push Jerk 95/65#
1 minute, Sumo-Deadlift High-Pull
Run 400 meters

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. This year it will benefit three charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Fight Gone Bad 5 takes place on Saturday, September 25, 2010... REGISTER TODAY!

Workout of the Day
Back Squat #3 of 8
5,5,5,5,5
-break
Double Tabata:
Wall Ball #20
Burpee

What are your CrossFit GOALS? Are these fitness goals connected to your goals in life? Is there a plan of action? We all want to run faster, jump higher, push more weight and pull your own... but how do we get there? "Bridging the Gap" is open to all students TONIGHT @ 7:30PM. This FREE seminar by Sarah Veress, will help you set S.M.A.R.T. goals and give you the tools to get more out of CrossFit training and life! Please RSVP .(JavaScript must be enabled to view this email address) if you would like to attend.

Workout of the Day
Bench Press
5,5,5,5,5
-break
"The Volkswagen"
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups