********** The Murden Report **********

Meet at the Lyndhurst Dog Park at 10am for

a CrossFit A.C.T. social outing.  The dog park is

located on River Rd. in Lyndhurst.  Contact

Murda with questions 201-362-4022.

“Desforges“

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

********** The Murden Report **********

Battle of the Badges today at 12pm!

Spectator fee of $10.

All athletes report between 11:30 and 11:45

*****

The Power of Fish Oil

http://www.sicfit.com/blog/40944-The-Power-of-Fish-Oil

Interested in getting some fish oil? We have PurePharma available.

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

********** The Murden Report **********

Murda’s Baaaackkkkkkk!

Over the past couple of days, I had the opportunity to train

at 5 different boxes in the San Diego area.  It allowed me to

experience different training styles, coaching techniques and

communities…even training Coach B!  I had a great time,

but maintain that we havethe best coaching and facility.

CrossFit is a great sport to belong to.  Everyone keep up the great work!

*****

Battle of the Badges this Saturday at 12pm!

Spectator fee of $10.

Anyone interested in judging contact Murda

*****

The Power of Fish Oil

http://www.sicfit.com/blog/40944-The-Power-of-Fish-Oil

Interested in getting some fish oil? We have PurePharma available.

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 100302.

25 Knees to elbows
25 burpees
25 deadlift 185/135
25 Overhead walking lunges 45/25
Bear Crawl mat 2 mat

4 rounds

**********BILL$ Report**********

2 days left to sign up for the Battle of the Badges!
Volunteers needed PLease contact Bill for details
Remember this Friday is ladies night at 5pm. We are doing Isabel…

Don’t forget to bring your notebooks to class!

Warm-up: 50 Diamond Push-ups,50 Dive bombers, 500M row

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 111022.

**************************THE BILL$ REPORT********************

Congrats to JV..winner of the FB check-in contest. Your t-shirt awaits you.

Battle of the Badges this Saturday!! All athletes must sign up no later than Friday 5pm.

There will be a 10$ spectator fee.

Also, I ‘d like to report that I am back and no longer ill. Apparently Chuck Norris sneezed and his germs roundhouse kicked my immune systems a$$!

Week 2 check -in  contest begins today!! Lets GO!

Quote of the WEEK:  ” It’s not about me, it’s about the mission, it’s about the little people”

-Medgar Evers

Civil Rights Activist

30 strict pull-ups

30 overhead squat 75/45

30 burpees

30 power snatch 75/45

30 med ball cleans

30 man makers 55/35

30 med ball cleans

30 power snatch 75/45

30 burpess

30 strict pull-ups

Pre-WOD:

Dynamic warm-up

**************** The Murden Report**************

Get yourself registered for the CrossFit Games Open!

EVERYONE can and should do it;

It’s not just for elite athletes.

http://games.crossfit.com/

***********

Have you been stalking our socks? Sweating our shirts?

Here’s your chance to snag FREE CrossFit A.C.T. swag!

All you have to do is check in on Facebook when you’re at the box –

something you should be doing anyway to tell all your friends how awesome you are.

The member with the most check ins for the week will win FREE MERCH.

This week’s prize: t-shirt

Contest duration: January 19th – January 27th

***********

Combat Fitness

March 3rd 12pm-3pm

http://crossfitact.com/events/5021-2/

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Pre-WOD:

Mobility

**************** The Murden Report**************

Get yourself registered for the CrossFit Games Open!

EVERYONE can and should do it;

It’s not just for elite athletes.

http://games.crossfit.com/

***********

Have you been stalking our socks? Sweating our shirts?

Here’s your chance to snag FREE CrossFit A.C.T. swag!

All you have to do is check in on Facebook when you’re at the box –

something you should be doing anyway to tell all your friends how awesome you are.

The member with the most check ins for the week will win FREE MERCH.

This week’s prize: t-shirt

Contest duration: January 19th – January 27th

***********

Combat Fitness

March 3rd 12pm-3pm

http://crossfitact.com/events/5021-2/