Site Change

Hey guys I changed our site over to wordpress.

It is just a lot better. I sent everybody invites so they can contribute.


Quad City Crossfit

Rest Day

Tapper on a Rollercoaster!!

Shoulder Press

Shoulder Press 1-1-1-1-1-1-1

This dude is NASTY!!!!!

http://media.crossfit.com/cf-video/CrossFitGames09_BrianChontosh.mov

Check this out.....this guy is a freak.

I'm pretty sure this is Josiah's goal in life right here....minus the "F" bomb.

Monday

Five Round for Time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Sunday

21-15-9

Snatch Squat
Chest to Bar Pullups

Rest Day