Sunday 090906

CrossFit Roselle closed.

JJ demonstrates a superman hold.

Any interest in a Monday workout at 11 AM?

Saturday 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

For those of you not yet comfortable with this movement, we'll lighten the load, increase the reps, and work on form and technique.


The 6 AM class gives Friday's bar workout a go.

Friday 090904

For time:

45 sumo deadlift high-pulls, barbell
45 hang power snatches, barbell
45 push presses, barbell
400m run
30 sumo deadlift high-pulls, barbell
30 hang power snatches, barbell
30 push presses, barbell
400m run
15 sumo deadlift high-pulls, barbell
15 hang power snatches, barbell
15 push presses, barbell
400m run


Andy and JJ doing knees to elbows. This movement has its own little kip, and once you can get it down, you can cycle through them much faster.

Thursday 090903

For those of you who'd like to follow the main site WOD, there's a nice 5K loop for you to run from the gym. Otherwise, we'll do the following:

Three rounds for time of:
15 knees to elbows
30 1.5 pood kettle bell swings
15 ring push ups
30 sit ups
15 superman holds, 1 sec each


We've got rope!!! John shows us his L-rope climb right of the bat...sweet (Cartman voice).

Wednesday 090902

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Compare to 090430.

Mekenna and Kathy both completed Tuesday's "Boat Fran" as prescribed.

Tuesday 090901

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Due to the limited rowers as well as time constraints, we may stray a bit from the above WOD and shorten the run distances.

Aghhh!!! Andrew lets out a yell that sent grizzly bears everywhere into a panic! It definitely would have got him kicked out of any globo gym.

Wanna yell while you work out? We are still offering membership discounts during September. Class sizes are limited, so hurry while space is still available.