Apr 30, 2009 Comments Off
Due to the BROAD STREET RUN there will be no Open Gym this Sunday. Also, Saturday's regularly scheduled 930a class will be held at 830a. If you are planning to attend the 830a please email or respond in comments! Thanks!
WORKOUT OF THE DAY
Apr 28, 2009 104
RUN FOR YOUR LIVES!
Running Broad Street? Why not do it with us? 
We’ll be meeting to carpool over to a train that’ll put us right in the center of the action on Sunday morning at 7a. Sleep well. Bring ye olde ipod. Sport your tribal tee (complete with loincloth if necessary). …and we’ll see who makes it across the finish line.
(The rest of you can yell at the runners from the sidelines: “YEEEA??? What’s your DEADLIFT like, SUCKKAAA!?!?!?!”)
Apr 28, 2009 82
Take THAT Thoracic Inability!
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
It really is rather simple. Training athletes to violently extend their hips through “easy” movements like the Snatch, builds real athletic capacity. If an athlete can complete a powerful hip extension movement while orienting their spine in the direction desired, then serious legit-ness has been facilitated. Olympic lifting teaches athletes to fully open the loaded hip while transitioning the torso and spine into optimally upright position. Simple and effective. - Kelly Starrett of CrossFit San Francisco
A TOUGH LOVE post from CrossFit Fire… Feeling larger than functional? STEP AWAY FROM THE CARBS, YO.
Apr 27, 2009 24
Infinitely Scalable
Dennis Neff – 69 years old tomorrow – works the one-armed snatch.
Happy Birthday, Dennis! 
Apr 25, 2009 99
Apr 21, 2009 88
The Day following the Big Event.
The fun just never stops as CrossFit Tribe as we waste no time to resume back to our regular scheduled programming. Time to prepare for the next CrossFit Games in July (date to be announced soon!).
Back Squat, 5×3
followed by:
“1/2 Angie”
50 Pullups
50 Pushups
50 Thigh Touches (L+R=1)
50 Squats
Mikey D. training with a vengeance.
Woody hits a new PR!
Jenna working the correct movement pattern.
Ruo happy to improve his range of motion. 
