Check out the article in the Indy Star about PR Fitness Athlete, Patrick “Pain Train” Porter.  Click HERE.

Strength/Endurance 5 rounds, not for time: Front Squat X 3 @ 185#/115# Jump Squat X 5 at max vertical jump Rest in pigeon lunge X :30 seconds each leg then, 4 rounds, not for time of: Floor Press X 10 each side @ 50#/35# Plyo Push Up X 10 Shoulder Sweeps X 10 each side then, 3 Rounds, not for time of: Good Mornings X 10 @ 75#/45# Box Hamstring […]

For time: 80 4 punch/sprawls 100 Push Ups 100 Sit Ups 80 Tire Sledgehammers 150 Double Unders Skill Work: CrossPit Punches CrossPit Kicks

The new shirts are in.  If you pre-ordered one, pick it up next time you are at the gym.  For those who didn’t pre-order, once all the shirts have been picked up I will let you know if we have any extra’s – first come, first served.  Shirts are $25.

Coach D’s version of the “Filthy Fifty” For time. 50 reps of al – in order Box jump @24″/20″ Pull ups Kettlebell Swing @ 35#/20# Walking lunge Knees to elbows Push press @ 45#/ 35 reps @ 45# Deadlift @ 65#/45# Wall ball @ 20#/14# Burpees Double unders

Who’s up for some “Dirty” good “fun”?  Team relay events and solo events – your call.  If interested, put your name on the whiteboard at the gym and we will form up teams later.  Or, shoot me an email and let me know you are interested: [email protected]  We had two teams of five last year and had a great time.

Strength: Strict Press 1, 1, 1, 1, 1 Rest, then… Rounds in 15:00 of: Sumo Deadlift High Pull X 7 @ 95#/65# Push Press X 9 @ same load Kettlebell Swing X 11 @ 50#/35#

Lori’s improvement on our PR Fitness shirt.  Can you guess what workout we did yesterday?  PR’s were set (Personal Records) by several of our athletes and a few got their first shot at this CrossFit classic workout.  Nice job, Crew! Check out the latest post Chris’ “Bridging the Wellness Gap” blog by clicking HERE.  Be sure to visit the Recruit and Grad blogs while you are there!

Tabata* the following: Dumbbell Hang Power Clean @ 35#/20#. 1 rep = 1 point Sit Up. 1 rep = 1 point Deadlift @ 135#/95#. 1 rep = 1 point Push Up. 1 rep = 1 point 10 meter shuttle run. Each 10 meters = 1 point (yes, it will be outside!) Score = total number of points from all stations. * Tabata = 20 seconds of work followed by 10 […]

If you thought the “Tough Mudder” sounded “fun”, check out what Patrick has gotten himself into…