Darin, this is the EXACT video clip that inspired me to start Crossfit! Eventhough, I'm a long way away from having this kind of strength...she still inspires me to keep up the hard work! BTW--Thanks for working hard so that CFFTW can encourage "Girl Power" and mold "Beasts" at the same time ;-)

"Nicole" 7 rds, 17-15-14-11-14-13-13 pullups. Need running help!

Great effort this morning from Todd, Corey, and Clayton. Clayton, you shorted yourself...you got a partial run in as well. And we're happy to have you at the next running seminar! Pam, good luck on your PT test tomorrow. Let us know how it goes. Today, I redid my CF Total - Dead lift: 205#, Back squat 165# (thanks for the spot Clayton...I probably will try 170# this PM, because 165 felt good but the 175 was NOT going to go), OH press: 65# (tried 70# but just could not get full extension...you see where my weakness is!) - 435 Total (a 50# improvement over my last total).

Oh yeah...and Corey and I busted out our 58 burpees this AM too. I like have those done early! Not looking forward to the 4000-something we still have. D-man, when you get back to regular burpees instead of one-armed, you are goning to FLY through them and smoke us all!

"Nicole" - did 500m rows in place of the runs. 7 full rows and pullups of 12-11-12-9-8-10-2. time called on last set of pullups......then 58 burpees. Looking forward to the running clinic. Great job on the lifting Tina.

What a great effort by everyone this evening! Look out for the girl power of the Roper ladies! And nice Pose running from everyone though I still think Ryan is the poster child~no head movement up and down at all! Way to hang in there (literally) tall guys (Clint and Troy). You guys have long way (up and down that is) to go on those pull ups! I can't believe how strong everyone is getting in such a short time. Keep up the great work. I was inspired by the Nicole video to work my OH squat, so I did some @ 95# but could not get the depth. I scaled back and did 10 @ 75#, and 5 @ 85#. I'm going to get that BW OH squat! Also, great effort Todd on the thrusters! Good solid work from all! And let's not forget Clayton running 400 m repeats when I pulled up! Man we have some dedicated athletes!

Missed workout today due to an "extremely" long all day meeting and then my daughter's post-horse camp show, but eeked out 58 burpees after too much Mexican food for dinner! See ya at the gym tomorrow morning!!!

Nicole - 6 rds, 12-10-7-16-16-6 pullups. Used green band on last 3 rounds. I'm not sure if it looked good, but worked on POSE running skill.

Thanks Tina, I'm working on that POSE! 6 rounds, 17-10-6-6-10-7

Ashley, it was great to have met you and worked with you! You won't be too far, so stop by on a weekend if you are around. 57 burpees down! It looks a little wet for my run with the kids and dogs, but we'll see how the day shapes up. I hope it dries out a little though I am thankful for the rain!

Ashley!! You and I started waaaayyyy back in the day (lol- what was it? 3 1/2 months ago?). You have been a constant source of encouragement for me and you always make me laugh. I am definitely gonna miss you....except when we're doing pullups...I won't have to share the band with you anymore (I am totally just kidding)!! Gonna miss your mug girlie!! xoxo, Jen

5k row - 20:05. Did it at the Globo Gym. I guess they are good for something. And 57 burpees

Ok, did my approx. 2 mile run with kids and dogs. I am not sure if it is easier or harder to think about Pose running with the stroller - at least I can't kick too far out in front! This looks like a good WOD - enjoy it! I think I inspired D-man, because I came up with a WOD for him with KB C&Js yesterday! :)

cfftw wod: 1pood, 8 and 2/3 rnds. good to be back too much time off that was painful.

11 rounds

CFFTW WOD as R'xd: 10 rds + 10 push-ups + 8 squats. Nice row time Corey. Good to see ya back home- and back at the gym- Aaron. Thank you for your service~

Aaron, I didn't know you were back. Welcome home!

WOD 5 Rds, 10 1 arm burpees, 40 yard sprint, 10(5ea leg) ovhd step-ups booger tire 22" w/45# dumbell left arm. Had to scale 45# to 25# after rd 1 left shldr toast. 19'13" This WOD was a smoker and will probably come up later, be forewarned! 57 burpees total

CF FTW WOD - Almost 9 rounds! 8 complete rounds plus 10 squats, 10 pushups and 7 dumbell snatches (15#). Plus, 57 burpees!

CFFTW WOD: 10 rounds + 7 snatches...almost 11! This will be my last post...I have enjoyed working out with all of you so much and I will miss you all very much! Thanks for the dinner last night, it was a great time! I'm going to be checking up on you all from time to time to make sure you're keeping up the hard work! haha You guys have to make sure Winston works out and doesn't wimp out during the WOD! haha Thanks again, I've really enjoyed my time here at CFFTW!

CFFTW WOD: 12 Rounds... Scaled to knee pushups and used the 18 lb. KB. I now have two giant bruises on my forearms where the kb landed. We will miss you, Ashley! =)

9 rounds + 10 squats - 15# DB snatches. Pushups were weak and still working on form for the snatch - not giving up! Ashley - much success in law school and go show them in Dallas what our little powerhouse can do! God bless you abundantely.

95x3,115x3,135x3,145x3,155x3. felt a little slow this morning. Need more warm up before we start lifting heavy. Could have done a little more weight, need to fail at least one rep right? Strength days are good for growth, I like it.

CFFTW WOD: 35x3, 45x3, 55x3, 55x3, 60x2 I really struggled trying to get one more rep at 60# but the bar just wouldn't move. Surf training WOD: 10# medicine ball medley on the abmat 20 reps, GHD back ext. 20 reps. for 3 rounds then finished with 1000m row 15:30. Those burpess are gonna have to wait until I get a nap!!!

95x3 - 115x3 - 135x3 - 135x3 - 135x3. Good practice on thrusters. I'm with Clayton... Next time more warmup.

And 56 burpees and some pullup work.

CF FTW WOD - 45-65-75-85-95 (2 and 1, just could not put all three together). Then a GHD WOD 1 min (as many reps as possible), 1 min. rest, 1 min, 2 mins. rest, 1 min., 1 min. rest, 1 min. - 32-32-31-29. And 56 burpees! Yeehaw, I am DONE!

Sorry am crew- I intended to come in this morning before going on-duty, but after the WOD last night, the Roper family went POSE trail running...and my body said snooze more...AFD WOD 5K in 24:57 and 56 burpees...will do double duty on tomorrow or Friday and get this thruster strength work in then!

Anyone know what day the Burpee Challenge ends on? And, how many burpees total we will have done?

Thruster wod -35, 45, 50, 55, 60, 65 (just to see if I could!) plus 56 burpees! Man, I can't wait til those are over!!!

Todd - the burpee challenge ends on a Friday, and we'll probably try to do something fun to celebrate after the last WOD. I am not sure how many we will have done. Anyone want to do the math?

5050 burpees total.. That's what excel tells me. AS of today, we have completed 1596. :-)

CFFTW WOD - 65x3, 75x3, 95x3, 105x3, 115x2 and 56 burpees.

So we still have almost FOUR THOUSAND BURPEES left? Holy crap!!!!!!!!!!!!

Thruster WOD: 45-55-65-65-70 Thanks Clayton for the superb coaching on the last 3 reps...on the very last one, I got good form finally! Burpees still being done at the office - co-workers starting to speak of white jackets and padded rooms.... *plugs fingers in ears* NOT LISTENING TO TOTAL AMOUNTS OF BURPEES LEFT!!!! lol

Thruster WOD.....45-55-65-75-85...I felt like I could have gone heavier but my lower back said no thanks, maybe another day. D

CFFTW WOD: 45-50-55-60-65 and an extra 70 x 3 to see if I could do it. Thanks for the support, April! =D You made those thrusters look easy.

56 burpees, WOD-14'34" 800 m run, 20 1 arm C/J/Snatches 1.5 pood KB, 30 walking lunges 45# plate, 40 situps, 50 squats, 800 m run. Thrusters looked strong!

CFFTW WOD: 25-30-35-40-45...had to keep the weight light because of some hip pain...feeling a little better now...Thanks for putting that picture up Darin! haha I will miss working out with everyone here, it's been fun and I will try to stop by on a weekend...I will miss you all very much!

CFFTW WOD, 95-115-135-115x5-95x7. wrist totally let me down after 135 so clayton had me add the extra reps to make up for the lack of weight. awesome coaching clayton!!! gonna have to work on the flexibility and strength in the wrist to improve those. gonna miss the ashley! you best come back to visit!!

Thruster wod -35, 45, 50, 55, 60, 65 (just to see if I could!) plus 56 burpees! Man, I can't wait til those are over!!!

CFFTW WOD - 11:33 using 1 pood KB

CF FTW WOD: Helen: 14:49 with 25# KB

CFFTW WOD - 500m rows in place of runs, 1.5 pood KB. 11:55. And 55 burpees.

55 burpees before 7 am, and a lunch meeting so no WOD today. Oh well, my legs have not recovered from back squats, wall balls, and box jumps/OH step ups all in a row, so I guess I can use the rest. Way to go Surge! Can't wait to see that in person some time!

CFFTW WOD 16:30 with 25# KB and blue band for pullups. 55 burpees.

"Helen" 10:00. felt like a good time today, still need to be faster on the 400. Nice work in the gym this afternoon, big group of athletes getting in some good solid work.

Helen - 13:23 35# KB and 55 burpees. Luv me sum burpees.

Helen - 9:58 (PR)

55 burpees, dynamic stretching. Great team work by all today!

Helen = 14:50 2 rounds with 25# KB - 3rd with 18# pullups w/black band

My therapist had me scale down for my knee to an 18" box and 35# bar. 8 rounds plus box jumps and 1 step up. 54 box jump burpees.

Nice movement this morning. 20" step up with 45# bar, 7rds+ box jumps+ step up+ 1 pullup

I like what I saw this am. Good quality movement and lots of hip strength work. You'll be feeling it tomorrow or next day.

Well, after looking at the AM crews #'s, I was shooting for 6 rounds, so I guess I am happy. CF FTW WOD: 18" table instead of 20" box because that's all we have at the clinic. All else as prescribed: 6 rounds + jumps and steps. So far, 44 burpees. 10 to go.

Hi all from Austin. Worked out at Golds gym. 5 rounds- 400m run, 15 squats @ 135lbs. 16:30. Also, started the morning 309 burpees behind. Knocked out 160. Only 149 more to catch up...Ugh

CFFTW WOD: 6 rounds + 10 jumps; 20 " box, 25 lb bar

CFFTW WOD: 4 rounds and two pull-ups short of the fifth round. 20" box jumps but had to use the the baby box for my step-ups w/ a 25# bar. Jumping pullups on the rings. 400 meter run w/ Elisabeth, "Yay, Elisabeth!!!" and 54 burpees! Viet and I are climbing in Grapevine tomorrow at 11 AM if anyone wants to join us. 817.301.6328

54 burpees and a 44" box jump! You guys rocked the house tonight. Sorry for the crossFit nazi attitude, just trying to get everyone what they need and keep the ball rolling. Sorry Clayton, I lost my mind!

CFFTW WOD - 5 rounds plus box jumps(18"),step-ups(12#)and 1 pullup. Spent time dragging the box over to the pullups bars - strained calf so it slowed me down.

Ah, Brian, I see our talk motivated you to participate! :) Hope you enjoyed this one! Matt, what's up with getting so behind on your burpees...didn't feel like doing them over the weekend. I can't imagine why? ;) Oh yeah, and I almost forgot my last 10 burpees, but did them when I got home. And YEAH Elizabeth. I guess the knee is ok?

It's all good in the Crossfit neighborhood. Lots of athletes tonight, made for an exciting wod. Everyone had fantastic form and function. Surge is a box jump beast, 48", and he had more in him.

CFFTW WOD: 6 rounds + 7 box jumps; 20" box, 35# bar for the 1st 2 rnds, then went to 25# bar for remaining rnds. +54 burpees!

Cheated and ran on Sat after the WOD 3 slow miles -the knee didn't swell up. Did pose as best i could. YES, another convert. Pose running may be the only for me to run. But no squatting or jumping until i see PT. Tina and Darin whenever you want to schedule those running WOD sessions, count me in!

WOD: 45# push press and 65# deadlifts 15-13- 11-9-6, 400m run, 15 65# push presses and #85 deadlifts, 11:35. Darin tricked me, thought i was done after the 400M run. Thank YOU!!!!

CFFTW WOD as R'xd- used 24" box- 6 rounds + 10 box jumps + 3 step-ups...40" box jump after the 1830 class and some really beat-up shins!

7 rounds plus 2 step ups

5 rounds plus 10 box jumps. 25# bar. Pull ups slowed me down.

Great WOD today!!! Did 5 rounds and 10 box jumps. Used the 20" box, 12# bar and did 3 rounds with green band and 2 rounds jumping. Thanks Darin and Todd for you loud voice today the the step ups rocked my world, I needed that! Enjoy all the rain!!!

4 Rnds + 10 box jumps and 4 step ups. and 1 48" box jump. HOLY MOLY that was the craziest most nerve racking thing i have ever done!!! thanks for all the support guys! without you all i would have never attempted it! Todd and Clayton... you two aren't far behind me... i know i won't be the lone box jumping beast for long!! thanks again to all for the support. you guys RAWK!!!

CFFTW WOD: 6 rounds + 10 box jumps...used the 20" box and the 12 lb bar for step-ups...I'm sad that I missed seeing Surge do those box jumps!!! Way to go!

6 rounds + 2 box jumps. Started on 18" box, 1 round, then 12". Dowel for step ups on 18". Black band pullups. Way to go Surge! That's almost as tall as I am.....I'm afraid of heights. :-)

CFFTW WOD: 6 rounds + 6 step ups. 18" box and 12 lb bar. Definitely bringing my camera again for more shots of amazingness from you guys =)

105 Burpees 'cause I skipped yesterday (hit Eagle Mountain after the WOD) and, Coach Tina and Coach Clayton, I did the Burgener Skill Work like I said I would! Now for REST part...

Todd that is great! Enjoy your rest day!

Is the Olympic lifting class on Tuesday and Wednesday each week? Or is that two separate classes? Also, how much is it?

Matt, it is both days (all one class which includes two instructional days per week). It is $150 for the whole 6 weeks...dirt cheap for such great instruction! Let us know if you have any other questions.

Cut the grass WOD, then 53 burpees.

12:48

Having shoulder issues today so needed to rest it. Instead did 10 rounds of 30 single-unders and 10 hip extensions w/ 35# plate. 9:45 After that had new PR on 500M row of 1:32.7 Good work this morning Pam and Clayton on the CFFTW WOD. Will double up on burpees tomorrow to rest shoulder today.

Wow! What a GREAT effort from everyone this morning! There was ALOT of work being done by all! You guys are so much fun to work with! Thanks for all your effort. I did the Tabata wall ball and knees to elbows WOD between WODs this AM...thanks for coaching me Clayton, and for the help on my Snatches. Tabata WOD - 11, 11, 11, 9 (due to switching from the 20# ball to the 14#), 10, 11, 10, 11, then knees to elbows 9, 8, 6, 6, 5, 5, 5, 5. Then I did the drag the weight WOD while you guys were giving it your ALL! Great job everyone. Enjoy your REST DAY tomorrow! I know I will!

5 rds 5 dips, 7 pike pushup, 9 blue-band pullups... 6:25. The dips were hard- keep on exposing weaknesses. Thanks for being merciful Tina. Everyone was having so much fun... well, it looked fun! Some insanely fast times for all that work. (Sorry for kicking you in the bum, Troy!.. hobby hazard!)

Good functional WOD- 16:08, I think? Thank you Clayton for taking time to work with me on hang power snatch after the WOD- good eye. Thank you, too, Tina for suggesting I work on it a bit more to improve good muscle memory.

Really fun WOD today - 16:59 lots of great "mix-it-up" work! ...and 52 burpees.

Great wod today, lots of different moves. time 13:35. Everyone in the next class had outstanding efforts, so much progression in just a few months. Keep up the hard work, with play mixed in.

CF football cert wod 9-6-3 deadlifts 315, resisted sprinting 15 yards, pullups 3 rss for time 5'16". 52 burpees

Haslet WOD = 1 mile run ( mixed in short times of walking - achilles still tight ). 80 squats, 40 situps, 20 pushups, 200 jumpropes. Then an afternoon spent school clothes shopping- that will burn some calories :-)

CF FTW WOD as prescribed 16:13. Todd, I was hoping to catch you, but that was smoking! Corey, Viet and Pam also did a great job this morning. Everyone is getting strong! Also, 46 burpees so far...5 to go.

CF FTW WOD: 22:17. Worked on my POSE running and back squats doing 10 reps at 75#. Little slower than normal, but I will be back with more energy tomorrow! Great job this morning everyone!!

17:43 did 500m rows in place of runs and 135# as Rx'd. Then 51 REGULAR burpees. Todd you rocked it this morning. That WOD was made for you. Great job everyone!

CFFTW as Rxd: 14:59...Thanks y'all. This one was built for me, no doubt. But, I saw a whole lot of strength out of the rest of the am crew, too! Great effort- seemed like everyone walked in a bit tired, but once we got down to business we all hit hard and fast! Could have used a little Clayton push on that run...

Did Wed's WOD (AMRAP - 3 pullups, 6 KB, 9 squats). Did 20 rounds, 35#KB.

FTW WOD 18:58 135/115

I'm pretty pumped to have done this one as RX'd with 135#! 21:09 (i think). Thanks everyone for the coaching and encouragement!

CFFTW WOD: 25:40 75# I need more practice on pose running... I noticed I was all over the place. Add the drive to Houston to that WOD and I am done for this week! =P

Great work by all! Ryan you rocked this WOD. You gutted out every rep at the prescribed weight. Little guy, big weight! 51 1 arm burpees.

CF FTW WOD - 20:10 with 45# back squats. 51 burpees before I got too cold!

CF FTW WOD - 18:00 75# back sqts and 51 burpees. Whew...that pose running is tough, but we'll keep practicing.

Well, I took Matt's suggestion...50 burpees: 2:43. Today will be my double jog stroller run while tryin to practice Pose running...wish me luck!

Ok, Pose running done. 1 mile - 7:15. Rest, dog washing, kids playing. 1 mile - 7:32. Today the Pose run felt good. Some days it feels really awkward. I hope that means I am getting the hang of it? So glad my burpees are done for the day. I am beat, and I still have to clean the house and run errands with the kids!

CFFTW WOD: Tabata wall balla - 10; tabata knees to elbows -4

Hey Brian, I was just talking about you. Where you been? Hope you are doing well.

Did yesterday's WOD at the hotel gym...had to sub pushups for pullups. And I only went 15 minutes....got distracted and stopped at the wrong time..lol. AMRAP 15 mins 3 Pushups 6 dumbell swings 25# 9 squats Did 14 rounds.

CFFTW WOD: Wall balls- 10, Knees to Elbows-6 JEN!!! We miss you!!! Come back soon! =)

CFFTW WOD: Wall Ball 7 w/ 10# and Knees to Elbows 5 AND 50 Burpees, we're halfway there!!!

50 1 arm burpees, thanks Clayton for suffering with me! WOD-5 65# 1 arm L barbell clean/jerks, GHD situps 15, 30 squats, AMRAP in 12 min, 4 rounds and 2 squats.

CFFTW WOD: Wall Ball-10, Knees to elbows-6

Total score - 16; Wall Ball (10#)-11, Knees to Elbows -5. Plus, 50 burpees!

GIMP WOD: 35# Push Press, dropped to 25# on 4th round. (6) situps (12)

Small group this morning, but we put out a great effort. James ripping hands, Corey whipping me in the wod, This is what Crossfit is about. Love it!! My total rounds: 24 Then 49 burpee/box jumps ala. Matt and Darin yesterday

What a good looking bunch of athletes.. especially the guy in the red shirt with his leg hiked up. VERY HOT! (Wait, that's my hubby!) Thanks for the instructions Tina & Darin. Learned alot from watching the analysis! Can't wait to try it out myself..

Small group but a lot of good good work. 24 rounds plus 3 pullups. I wouldn't call that a whippin Clayton. I think we both had some left in us. Then Clayton and I did 49 box jump burpees w/ 20" box. Where do we take it from here? Darin suggested toes to bar burpees. I apologize to everyone for starting this madness.

Missed you guys this morning, but will be there this evening for your class Clayton. Thanks to Tina and Darin for the running class last night, I'm excited to start doing the drills and slowly transfer over to the POSE running. Hey Corey, slow down with the burpee madness!! You are going to kill the rest of us!!! :)

Haslet WOD's lately and not happy about it! Can't get off work in time/Elena had her wisdom teeth pulled....busy Mom syndrome. Monday: 3 rounds 400M run, 40 squats, 30 situps, 20 pushups, 50 single jumpropes. Dont know the time. Tues: nothing :-( Weds: run 1.5 miles - time? 13 mins appx? see you guys soon I hope.

Remember folks that we have the new 6:30 pm classes on Mon-Wed-Fri! Also, next burpee ex it would be cool to do burpee-knees to elbows,, burpees toes to bar...

Geesh Corey....stop the insanity LOL! If you want to do a box jump challenge, at least wait until the burpee challenge is over. Go see a Doctor!

If we really want to get crazy, how about 400m burpees? That last 50 days would be a real killer (and time consuming)... I'm with Troy; I'd just like to get through this challenge first...

What is this Burpee madness?? I agree with Troy, we should have Corey and Darin "evaluated" by a professional!! PS--Todd, I love the figure four pose example in our group pic!

CFFTW WOD: 19 rounds + 3 pull-ups (35# KB swing) and 49 burpees!

Hey guys just so you know the only reason i did good tonight was i used the ultimate weapon!! My girlfriend stared at me the whole work out LOL. Makes the beast come out of us all! 24 rounds all but 4 air squats. But i did only use a 45 pound dumbell since there are no 1 1/2 pood kettles here. I hate that i missed this morning we would have all been neck and neck. It would have been sweet! Way to go morning group.

CFFTW WOD: 17 rounds (25# KB). Thanks Pam for the encouragement at the end!!!

CFFTW WOD: 22 rounds and 8 squats short of completing a round. Used green band for pullups and a few rounds did jumping pullups, 1 pood kb in the first 3 rounds then 25 on the rest. Man, didn't think those kb swings would kill my squats but they did!

Oh the joy of constantly varied functional movement, simple but potent! Gimp WOD-AMRAP in 20 minutes of 10 1 arm dumbbell squat snatch 35#, 10 20" box jumps-10 rounds, my legs and hips are on fire!!! Need to work on snatch form. 49 one arm burpees. Had to do them due to a medical condition on the right shoulder, doctor's orders. See guys, I have sought professional help, LOL!!!

18 rounds and 20 blueline to goalline sprints on ice.... LEGS DEAD TODAY!!! Excellent work though!!! Nice rips Todd!!!

Thanks Surge! Taped 'em up and ready to go at it again~ Sprint repeats sounds awesome!

CF FTW WOD: 18 rounds with 25# KB and green band for pullups. No problem Chrytal, hated watching you do the WOD all by yourself!! My legs were shaking on those last few squats. :)