Strength

Deadlift: Warm up to 85% of your 1 rep max and go for a PR.

* Once you PR you are finished!

W.O.D.

For Time:

30 Knees to Elbows

1000 meter row or 800m run

Post time to comments

Exile News

* The Website has been updated to a new format. I had to delete a lot of content so it would look better on Internet Explorer! The website is best viewed through Mozilla Firefox!

* The Gym will be closed May 28th, 29th, & 30th as the staff and members will be participating in the CrossFit Games Regional Qualifier in Ft.Worth this weekend.

* We will have a 3:00pm workout on Memorial Day Monday! All other classes that day are canceled. It will be a Hero W.O.D!

* Ordered 10 Bottles of Fish Oil today!

Strength

Bench Press: Warm up to 80% of your 1RM and go for a PR.

W.O.D.

For Time:

150 Double Unders

Post time & max to comments

Mark Russell on the KBs?

Help us get to 1000 Fans! Ask everyone to follow us on facebook under the group fan page of CrossFit Exile .

W.O.D. www.CrossFit.com

For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.

Help us get to 1000 Fans! Ask everyone to follow us on facebook under the group fan page of CrossFit Exile .

Exile News

The month of May Hot Mommas Boot-camp is open for enrollment. Click the link to sign up or show up in person on the first day of the seminar at 7:15pm!

The Leaning Out Challenge Winners are still being decided. Top male is between Matt P. and Cory T., I need all female contestants to come see me as soon as possible.

The Leaning Out Challenge II will begin in early May. $30.00 to enter! More details to come!

Fish Oil has arrived: 10 bottles left!

W.O.D.

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Post rounds to comments

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee" by CrossFit Again Faster - video [wmv] [mov]

Welcome to new member Kalon P.(Pictured Right)!

Skill/Strength

Anchored Glute-Ham Raises 5x5 (Feet on Abmat while anchored by another person. Chest to ground )

W.O.D.

Time Trial: 2 miles Run or Row(3200m)

*Door to 12th street twice

Post time to comments

Help us get to 1000 Fans! Ask everyone to follow us on facebook under the group fan page of CrossFit Exile .

Exile News

The month of May Hot Mommas Boot-camp is open for enrollment. Click the link to sign up or show up in person on the first day of the seminar at 7:15pm!

The Leaning Out Challenge is over. No more pictures! Results announced Friday!

The Paleolithic Solution – Episode 23

The Paleolithic Solution – Episode 23

Show Topics:

1. GERD
2. Gerson Method
3. Measure insulin spikes
4. Cod Liver Oil / Coconut Oil
5. Lysozyme / Hypoglycemic
6. Basal Metabolic Rate
7. Insulin Resistance
8. Inflamed gums
9. Cheat Meals

Warm-up & Mobility

Work on your tight & sore areas for 5 minutes with a coach-Bring us your issues

Hollow Rocks 3 x 10

W.O.D.

AMRAP 7 Minutes

7 Clapping Push-ups

7 Jumping Air Squats

7 Thrusters (95lbs/65lbs)

Post rounds to comments

Jason Khalipa's Workout of the week # 12

Loading & Tensioning Part I-Kelly Starrett

Loading & Tensioning Part II- Kelly Starrett

Help us get to 1000 Fans! Ask everyone to follow us on facebook under the group fan page of CrossFit Exile .

Exile News

The month of May Hot Mommas Boot-camp is open for enrollment. Click the link to sign up or show up in person on the first day of the seminar at 7:15pm!

The Leaning Out Challenge is over. Please take your pictures today! Results announced Friday!

W.O.D. www.CrossFit.com

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Thanks to Amy M. (County line CrossFit) for joining us for a workout on Saturday! Kill it at Regionals!

Help us get to 1000 Fans! Ask everyone to follow us on facebook under the group fan page of CrossFit Exile .

Exile News

The month of May Hot Mommas Boot-camp is open for enrollment. Click the link to sign up or show up in person on the first day of the seminar at 7:15pm!

The Leaning Out Challenge is over. Please take your pictures today or tomorrow!

Rest Day!

Gym closed for Mobility & Recovery Cert.

Dim lights Embed Embed this video on your site

W.O.D.

31 Push-ups

400m run

31 Box Jumps (24/18)

400m run

31 Dumbbell Clean & Jerks

400m run

31 Box Jumps

400m run

31 Push-ups

Post time to comments

Help us get to 1000 Fans! Ask everyone to follow us on facebook under the group fan page of CrossFit Exile .

Exile News

Exile Night Out!
UFC 112 at Ricky's Cafe Saturday April 10, 2010 from 8pm-11pm. We have a reserved table for the first 15 that R.S.V.P under the comments. 7 of 15 are taken

The month of May Hot Mommas Boot-camp is open for enrollment. Click the link to sign up or show up in person on the first day of the seminar at 7:15pm!

Let me know if I have missed your Birthday this month. We will have a birthday Beat-down for Nichole Heise this Saturday! Bring your friends & family!

Exile will be closed Sunday April 11, 2010  for the Mobility & Recovery Cert at CrossFit OKC!

The Leaning Out Challenge will end April 11th. All pictures must be taken April 12th & 13th to qualify! Turn it up this week!

Fish oil has arrived: More Ordered!