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3 Rounds for Time:

50 Double-Unders
250 M Row
800 M Run ]]> Workout of the Day http://howellmill.sonzexercise.com/index.php?entry=entry080828-055734 Lori Palmer Thu, 28 Aug 2008 09:57:34 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080828-055734 http://howellmill.sonzexercise.com/index.php?entry=entry080827-125032
Monday, September 1st, we are open at 8,9,and 10am. Please let us know that you are coming! ]]> General Messages http://howellmill.sonzexercise.com/index.php?entry=entry080827-125032 Lori Palmer Wed, 27 Aug 2008 16:50:32 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080827-125032 http://howellmill.sonzexercise.com/index.php?entry=entry080827-054152 Jean Rollin's son, Patrick, won the Annapolis 10 Miler on Sunday (second year in a row), running for Bare Naked Granola.

Congratulations Patrick! ]]> General Messages http://howellmill.sonzexercise.com/index.php?entry=entry080827-054152 Lori Palmer Wed, 27 Aug 2008 09:41:52 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080827-054152 http://howellmill.sonzexercise.com/index.php?entry=entry080827-050004
AMRAP 20 Minutes:

100 M Sprint Forward

100 M Sprint Backward

3 Handstand Push-Ups

6 Pull-Ups

9 Burpees ]]> Workout of the Day http://howellmill.sonzexercise.com/index.php?entry=entry080827-050004 Lori Palmer Wed, 27 Aug 2008 09:00:04 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080827-050004 http://howellmill.sonzexercise.com/index.php?entry=entry080826-114648 The next Atlanta Area CrossFit Challenge is coming soon...September 13th from 9am-noon! Please let us know who will be joining us! You can register at CrossFit North Fulton!

Way to stay on it Jenn! Who's In?! Register within the next 3 days!
]]> General Messages http://howellmill.sonzexercise.com/index.php?entry=entry080826-114648 Lori Palmer Tue, 26 Aug 2008 15:46:48 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080826-114648 http://howellmill.sonzexercise.com/index.php?entry=entry080826-055659 Fight Gone Bad Style (3 Rounds- 1 minute of each exercise, with 1 minute of rest after each full round):

Thrusters (M- #75, W- #55)
Sit-Ups
Hang Cleans (M- #75, W- #55)
Dips
Row for Calories
]]> Workout of the Day http://howellmill.sonzexercise.com/index.php?entry=entry080826-055659 Lori Palmer Tue, 26 Aug 2008 09:56:59 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080826-055659 http://howellmill.sonzexercise.com/index.php?entry=entry080825-054255 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

Ring Push-Ups
Front Squats (M- #95, W- #65)
Box Jumps

Bear Crawls after evens
]]> Workout of the Day http://howellmill.sonzexercise.com/index.php?entry=entry080825-054255 Lori Palmer Mon, 25 Aug 2008 09:42:55 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080825-054255 http://howellmill.sonzexercise.com/index.php?entry=entry080823-065543 Mini Murph

800 Meter Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run
]]> Workout of the Day http://howellmill.sonzexercise.com/index.php?entry=entry080823-065543 Lori Palmer Sat, 23 Aug 2008 10:55:43 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080823-065543 http://howellmill.sonzexercise.com/index.php?entry=entry080822-084622 'The Dream Mile 5K 2008' presented by Vibha. The event will be held at Georgia Tech's campus on Saturday, September 27, 2008 at 8am.

Register Here for the 5k Run/Walk

Of course, let me know if you are interested...and everyone is welcome..even if you don't get up at 5:30am and run with us! Bring yourself, your spouse, your friends, and the kids! See you there!

Vibha is a non-religious, non-political, 501(c)(3) non-profit organization that seeks to restore the promise of a future to underprivileged children by providing them access to education, healthcare, shelter and nourishment. Vibha has made a difference to the futures of more than 110,000 children over the past 14 years.

Vision:To ensure that every underprivileged child attains his or her right to education, health and opportunity.

Mission: Educate, empower and enable every individual who wishes to make a positive difference in the lives of underprivileged child.

Visit their website for more information about their organization and work.]]> General Messages http://howellmill.sonzexercise.com/index.php?entry=entry080822-084622 Lori Palmer Fri, 22 Aug 2008 12:46:22 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080822-084622 http://howellmill.sonzexercise.com/index.php?entry=entry080822-055101 Workout of the Day
3 Rounds for Time:

21 Deadlift (M- #135, W- #90)
15 Back Squats (M- #135, W- #90)
9 Push-Jerks (M- #135, W- #90

]]> Workout of the Day http://howellmill.sonzexercise.com/index.php?entry=entry080822-055101 Lori Palmer Fri, 22 Aug 2008 09:51:01 GMT http://howellmill.sonzexercise.com/comments.php?y=08&m=08&entry=entry080822-055101