WOD, 9/26/09:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

REMEMBER:  This can be scaled to rep. counts of 30 or 20 too!  Do not be scared off!  This is our first repeat WOD since our grand opening.  Compare your time to the last time you did this WOD…see your improvement.  I GUARANTEE that you have improved!

On another note,  I know that many of you had previous obligations, and therefore,could not come to the “Fight Gone Bad” competition in Fairfield today.  I know that you will be routing the SCF team on from Branford, but don’t think that you’re off the hook!  ENJOY THE FILTHY FIFTY!

Mark performing weighted walking walking lunges in yesterday's WOD.

Carb Boy was SOARIN' on that pull-up bar today during "Daniel." No more band for this CrossFitter.

My 6:30 girls did some WORK!

Edwin has been workin' hard lately and impressing all the LADIES at SCF!

Blanco has been working OT this week in the weighted vest!