Slow and Fast

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.

Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.

Post loads to comments.


There is a lot to remember in CrossFit.  The names and standards of movements, how many grams in a block, the definition of health and fitness, where to put your feet, different warm up series, how much is a pood, the list goes on…

I did not always know what I know now.  I was lucky enough to find something that interested me on crossfit.

com that kept me coming back day after day for years.  Watching these little videos that began to inspire me and fire me up to try some new things.

  Don’t get frustrated in the beginning, there is always more to learn.  Even coaches need coaches!  Remember it is about the journey, not the destination.  I can only hope this website will help you along your way.  Stay consistent, check the site regularly and let us know how we can improve our services!

Starting January 16th, twice a month, we will be hosting a CrossFit 201 on Sunday evenings!

From the Vault:  Suver does todays WOD, Sept 2009

You might also like