500 Row

5:30 am
Melissa 2:07
Michelle 2:08
AJ 1:40
Bobby 1:45
Hugo . 1:11

TFL Women & Men's 500 Row

Women 500m Row	1st Time
Sarita Alanis	153.7
Stacey Neil	154.3
Emily Haygood	157.3
Shelly Shores	202.3
Rebekah Hovig	203.2
Melissa Higgins	207.2
Sandy Una'Dia	213.3
Monica Pena-Duffy	217
Monique DuBois Age +60	220.1
Mirium Silvas	221.2
Men 500m Row	1st Time
Kelly Higgins	128.7
Sam Benedict	129.2
Bobby Fellows	132.1
Troy Stinson	133.7
Bryan Lopez	140.7
Bryan Ransom	140.7
Jeff Una'Dia	141.2
AJ Schultz	142
Taylor Hathway	142.4
Steve Garcia	142.8

CrossFit Member Wins Grand Prix

TFL CrossFit Member Sam Benedict:

I had a Grand Prix race on Sunday; the guy that got second told me my sprint was awesome…and long! Just wanted to say thanks!

Sam Benedict

Tabata Challenge February 21, 2009

Range Of Motion, Power and Flexibility

Range Of Motion, Power and Flexibility

Lisa (left) is at full extension, with enough explosive power to get off the ground in Wall Balls. At the same time Sara (right) dropping in a full ROM squat getting ready for her explosive move upward.

Great Job Ladies!!!

Kevin Stuart Tabata

Rounds	1	2	3	4	5	6	7	8	Total	Heart Rate
Row Cal	5	5	6	6	8	6	6	6	48	168
Kb Sumo High pull	13	14	15	15	16	16	16	17	122	176
Rope Snaps	14	16	16	16	15	16	16	17	126	181
8 1b Med Ball Sit Up	11	12	13	12	12	12	12	12	96	156
Burpees	9	9	9	9	9	9	9	9	73	170
Total									465
Treadmill 3 rounds 20 sec Sprints
Speed 7mph	7.5	7.5	8	8	8.5	8.5	9	9
incline	1%	1.5%	1.5%	2%	2%	2.5%	2.5%	3%
Rnd 1	170
Rnd 2	173
Rnd 3	176

Thursday Crossfit Class

3 Rounds For Time:

1. 30 cal rows
2. 30 ball slams
3. 30 push ups
4. 30 sit ups
5. 30 wall balls
6. 200 m. run


5:30 am

Kelly 29:40
Sondra 32:05
Sara 28:20
Etay 28:40

8 am

Lisa 23:05
Dondi 27:30

NICE WORK EVERYONE !!!!!!!!

Get Ready for the Crossfit Challenge - coming soon