Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Kevin Montoya on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)



Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

 On Sunday we had the pleasure of working out and watching the SuperBowl with our friends, Logan and Tyler from CrossFit 516!  Good workout, great time!!DSC00253 




Help For Your Shoulders  "So like most other guys who frequently bench-press over 500 pounds,* I've had some issues with my shoulders. Nothing huge: just a couple of old injuries (multiple dislocations on the right, a close-call dislocation on the left), some poor mobility and habitual internal rotation. Since I'm now well into my third decade of strength training, and in the business of teaching people how to exercise for long-term health and fitness–and not just the momentary glory of a huge PR (Hey look, everyone, I'm squatting 450! I'm the best! I'm amazing!! I'm…in severe pain.)–I figured some time ago that I would need to address my shoulder issues before they became real crises.

Looked around. Talked to some people. Learned some moves. Experimented. Did some exercises. And came up with a program that seems to have worked."—Andrew Heffernan,  Male Pattern Fitness

A Growing Danger For Athletes  Had to re-post this one…..an article about "Rhabdo" and it doesn't mention CrossFit!  Further evidence why proper coaching, supervision and the awareness of Rhabdomyolysis is necessary.


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