Saturday 090207

6 February 2009

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Saturdays schedule of events will be for a review of the workout, brief warm up and on to the WOD. We will meet at the pullup bars outside the Semper FIt Gym. Following will be a class on the biomechanics of the exercises and a talk about nutrition.


Friday 090206

5 February 2009

Today’s workout will be done in the Semper Fit Gym at 1830.   We are also going to begin weekly Saturday workouts where we will discuss movements, nutrition, and any other topics of interests. Those will begin at 1000.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Ladies and Gentlemen, the “Grinder” is coming along with it’s brother “The Tire Challenge”. Two great workouts with the same result… a pool of sweat and a deep sense of satisfaction.


Thursday 090205

4 February 2009

Take a look at the Marine Corps new Combat Fitness Test (CFT). It’s based on CrossFit’s CONSTANTLY VARIED, HIGH INTENSITY, FUNCTIONAL MOVEMENTS. Shouldn’t we all start training now?

We will do a variation of this workout at the Semper Fit gym @ 1830.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.


Wednesday 090204

3 February 2009


Rest Day

Rest Day food for thought:

Set plans TODAY to do something different. There are many things to try: Marathons, Triathlons, Bike Races…  Look up local dates for these events and SIGN UP!  This will give you goals and a purpose for all this “Crazy” training we do.

The Great Yuma Road Race is on Saturday the 14th of February. 5k/10k  Fun Run.

And don’t forget to enjoy the day off. We’ll hit it hard again on Thursday.


Tuesday 090203

2 February 2009

Greg The Beast!

Greg Amundson was interviewed last night on the CrossFit Radio show.  Check out the Journal to download the mp3 in case you missed it. Words of Wisdom from a true “Fire Breather”

Today’s WOD will be done in the Semper Fit Gym @ 1830

Back Squat 5-5-5-5-5 reps Post loads to comments.


Monday 090202

1 February 2009


Saturday’s fundraiser at CrossFit Fury. We still have smiles on our faces because we haven’t been sent to the slaughter yet! It was a lot of fun and we’d like to give props to the winner Preston and everyone else who competed. We all had a great time!

Today’s WOD will be done at the basketball court behind Semper Fit Gym @ 1830.
Just Look for the Rings!!

30 Muscle-ups for time

Post time to comments.


Sunday 090201

1 February 2009

Have a safe Superbowl Sunday!


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.


Saturday 090131

30 January 2009


CrossFit Fury is hosting the Furious Fundraiser Saturday morning starting at 0900.

Rest Day


Friday 090130

29 January 2009

MALS-13 Squadron Run in the morning and the Furious Fundraiser Tomorrow. Gonna have to skip the main WOD for today but here it is.


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.


Thursday 090129

28 January 2009

Fight Gone Bad

Who says Fight Gone Bad can’t be fun!!

**Furious Fundraiser This Saturday! http://www.crossfitfury.com/contact-us/For Directions click here:

Today’s workout will be performed at the Semper Fit Gym @ 1900 SHARP.


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Workout Shots

"Barbara"- Round 3... Fight!DSCI0162smallDSCI0177smalldeadlift090123Beloved Rings

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