Highlands Fire CrossFit

I'm baaaaaaack!! (Pun intended)

So I have returned from my back surgery (about a month ago) and I am happy to be back! Thanks to all of you who checked in and/or came to visit while I was out and on light duty. I have been catching up on some other items and am ready to put some focus back on CrossFit. I see that in my absence the posting on our site went away and it appears we are in need of a little revitilizing of the program!! Well, don't worry, I am ready and excited to get things rolling again. I hope you guys are too, and if not, then here is a video to help out with that...

 

5/13/13 "Lumberjack 20"

 

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

May 2 and May 5 -- "Filthy Fifty"

"Schmalls"

A behind the scenes look at one of the hero WOD's...

 

To Know a Hero

4/26/13 and 4/29/13 - Boston Strong

Marathon Memorial - Boston Strong

5 Rounds for Time :

• 4 Squat Clean & Jerks-185 lb. M/125 lb. W
• 15 Chest to Bar Pullups
• 13 Burpee Lateral Jumps over Bar

after all 5 Rounds run 800m

 

 

Motivation/Entertainment

This guy is straight up getting after it. For us americans I converted the kilos...last two sets are 500lbs x 3 and 517lbs x 1. Techno music and lots of sceaming, that may be the secret to heavy squats we've been looking for all along!

 

4/23/13 Chipper

4/20 and 4/23/13 "Jackie"

"Jackie"

1000m row

50 Thrusters (45#)

30 pullups

4/19/13 "Diane"

21-15-9

Deadlift (225#)

HSPU

Station Tour!!

Today we had an opportunity to host 24 1st graders from Pine Forest Elementry School. We completed many activities with them, got to talk to them about fire safety, they toured the station, and got to climb in the fire engine. The teachers were very appreciative and the students had agreat time. It was great to have you all, thanks for visiting!!

 

 

 

 

 

 

 

04/12/13 Legs done blown up!

3 RFT:

Walking Lunges, 100ft

50 squats

25 Hip Extensions

 

 

 

 

 

 

 

Was trying to get top and bottom of the squat but Poggi was knocking 'em out (plus I coundn't get the timing with the camera) so I didn't get the bottom position...rest assured he was getting full depth. And in the process he was making cool squat shadows, nice!