COME TO A FREE OPEN HOUSE EVENT TODAY AT 9:30AM! 1321 XB Place @ Westport Station off of West Lincoln Way. The group warmup will start at 9:30am and the workout shortly after! Visitors may choose to participate or observe!
Then come back at 7pm for a Members Appreciation Party at the box! I will provide meat and a keg of beer... please bring a side dish or munchies to share! The Century Club WOD will start at 8ish for those brave enough to attempt it :)
CrossFit Ames members will be doing...
"Murph"
For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
You may partition the pullups, pushups and squats. Post time to comments. Scale back to a 1/4 "Murph" or 1/2 "Murph" as needed!
All visitors and beginners will be doing...
For time:
400m run
5 rounds of: 10 pushups and 20 squats
400m run
Post time to comments.
FUN WORK AND HARD PLAY AT OUR NEW BOX...




Today was a HUGE PR for me on "Cindy." The last time i completed this WOD was on 7-27-09. At that time I completed 9 rounds + 5 pullups with a blue band and pushups on my knees. That was after about 8 weeks away from Crossfit and a week on RAGBRAI (not exactly Zone friendly).
Since RAGBRAI, I have been working out 3-5 times/week consistently and eating according to the Zone principles (not strict Zone) and...
Today I completed 9 rounds + 5 pullups + 1 pushup RX!!!!! No band, no knees!!! More proof that "this shit works" (in Mindy's words:)
Better performance and a positive change in body composition makes all of the hard work worth it!!! I'm proud of you guys!!!