Thursday 100107

5 rounds of the following:
Max rep body weight bench press
Max rep 1/2 body weight sumo deadlift high pulls

Rest as needed between exercises/rounds.

Check out this article about rhabdo. Though it is a rare occurrence following a CrossFit workout, it's important to be aware of the symptoms. Thanks for pointing this out, Kathy.

Wednesday 100106

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Don't worry, we'll scale reps/rounds as needed.


What are your fitness goals for 2010?

Tuesday 100105

Five rounds for time of:
50 Double unders
40 Abmat sit-ups
30 Straight-legged deadlifts, 75#/55#

Scale as needed. If you can't do double unders, then do 4x singles.


JJ gets his first unassisted bar muscle-up!!!

Monday 100104

Three rounds for time of:
12 Muscle-ups
75 Squats

Can't do muscle-ups? Sub 3 pull-ups and 3 dips for each MU.


Congratulations to Gus for winning the December referral contest!!!

Check out our new hours by clicking on the schedule tab to the right. Contact us today for new membership specials throughout the month of January!

Sunday 100103

CrossFit Roselle closed.

Saturday 100102

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Be sure to check out our new hours starting Monday 100104! Is there another time you'd like to workout? Let us know by sending an email to crossfitroselle@gmail.com.

Today's 10:30AM class is free and open to all newcomers!

Friday 100101

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

HAPPY NEW YEAR!!!!

New Year's Day Schedule - 9:30AM & 10:30AM (free class!)

Come start out the New Year right with a free workout for everyone at 10:30AM! No prior CrossFit experience required. We're adding hours (check out the new schedule!), and we're offering some great New Year membership offers. Contact us today for more details!