3-1-10 3 rds for time of 5 deadlift 185/275 200 m hill run 20 box jumps 20"/24"

2-27-10 Group Wod at 8 sharp!

2-26-10 REST

Want to say a big hello to all the newbies at SoMo and thank you for giving CrossFit a chance. There are literally people from all walks of life at SoMo and together we are building a strong community of people and friends. Coming soon we will have a new trainer in CrossFit on hand and another one in mid summer so I am looking forward to what they will be bringing to the table at SoMo...again congratulations to everyone who has decided to take the step in the right direction to a stronger, more fit you!

2-25-10 50 over head weighted lunges 40 pushups 30 box jumps 20 pullups 10 burpees

2-24-10 5x3 Push-Press

2-23-10 5 rounds for time 5 front squat 135/95 10 burpee

2-22-10 4 rds for time of 30 wallball 20 Kettlebell swings 400 m run

Group wod Sunday at 1

2-19-10 REST

2-18-10 7x1 Deadlift

2-17-10 EVERY REP COUNTS

5 minutes row for calories
4 minutes max reps box jumps
3 minutes max reps hang squat snatch
2 minutes max reps wallball
1 minute max reps pushups

2-15-10 5 min amrap of clean & jerk

12-15-10 AIRFORCE WOD FROM MIDWESTERN. SECTIONALS

2-13-10 50 burpees for time. ....rest 5 minutes and match or beat previous time with 50 more burpees

Penalty for not reaching goal is 400 m run for every 10 seconds off

2-12-10 REST BOX IS CLOSED ALL WEEKEND DUE TO SECTIONAL QUALIFIERS IN ST LOUIS...OPEN MONDAY REGULAR SCHEDULE

2-11-10 Push Press 7*1

2-10-10 for time..100 OHS 75/45

Erin and I had the priviledge of meeting Tommy a few months back.He was instantly friendly and an avid Crossfitter. Tommy trains in his home in Rolla and said he would come and hit it with us next time he was down...and he did this a.m.! Good luck Tommy and come back any time

Morning crew with Democratic candidate Tommy Sowers

2-9-10 Jackie 1000m row 50--45# thrusters --30 pullups

2-8-10 AFTERNOON AND EVENING CLASSES CANCELLED DUE TO WEATHER

2-8-10 50 push press 75/45 400m run 50 push press 800 m run 50 push press

GROUP WOD SATURDAY AT 8 AND SUNDAY AT 1

2-5-10 REST

2-4-10 4 rds 400m run 15 power snatch65/45 15 burpees

2-3-10 7x1 power clean

2-2-10 400m run 21-15-9 thrusters95/65 kb swings70/55 400m run