Thursday January 31

Work out of the day
3 rounds
15 heavy Deadlift (men 225#- Ladies 135#)
15 Handstand push ups
15 pull ups
15 Thrusters (men 95#-Ladies 65#)

Wednesday January 30

Work out:
75 Overhead Squats
Complete in as few sets as possible
Post time, weight and number of sets

We are official!!!

Hey everybody! Check out the Crossfit main page! http://www.crossfit.com/ Crossfit Geneseo is now listed as an affiliate! If you go to Affiliate Blog from the main page and click on New York on the left hand side you will see Crossfit Geneseo along with 10 other New York affiliates! Thank you all so much for helping me achieve this goal.
Work out
30 Clean and Jerk for time.
http://media.crossfit.com/cf-video/grace-off.wmv

Monday January 28

Work out of the Day
3 rounds
20 DB swings
40 Presses
60 Squats

Vegas

Jessica, Cooper, Craig and I were happy to welcome Amber and Dan to their first "Vegas" work out! We all did a lot of sweating and had a really fun time! Amber's burpees......poetry in motion!

Sunday 2 PM workouts are free! We have a lot of fun. Don't expect a lot of personal training....I'm pretty focused on my own work out!

Rock Ventures

We had a good time at Rock Ventures. I have anxiety when I go more than 3 rungs up a ladder...check out what I did tonight!!

Rock Ventures is a pretty neat place

http://rockventures.net

Saturday January 26

Crossfit is all about constantly varied functional movements executed at high intensity. You should incorporate different kinds of physical activity in your life. Learn and play new sports. Plan active family activities. Craig, John and I are going rock climbing this evening.

Try KickBoxing!

Check out my other business at wadsbarfitness.blogspot.com

Don't forget....Vegas tomorrow at 2 PM. It's a blast!

Friday January 25

Workout of the day

21-15-9

Back squats

Dips

Body rows

Thursday January 24

Workout of the day

4 rounds for time

15 Burpees

15 Deadlifts

Wednesday January 23

Work out of the Day

Half Vegas:
Use just the red cards in a deck
Diamonds are SDLHP
Hearts are Boxjumps

Aces are 10 Turkish Get ups

Do the number of reps that is on the card

Face cards are 10 reps

Tuesday January 22

Work out of the day:
5 rounds for time
15 pushups
25 DB swings
50 squats

Monday January 21

Workout of the day:
5 rounds for time
10 burpees
15 overhead squats

It was a cold barn this morning, but Will, Louise and I worked hard and did the workout in less than 14 minutes!! Maybe the cold kept us moving!

It's Sunday!

We'll be doing a Vegas workout at 2 PM!! Come on down! We'll need a lot of people working hard to keep the barn warm today. Brrrrrrrrrrrr!

Emily's Deadlift

Mother/Daughter Lifting!

Em goes for the deadlift while Mom works on the bench.

Bethany before and after Crossfit