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  • Thursday, July 2, 2009

    By Shana | July 2, 2009

    The epic battle between Katt and Auds was awesome!This match-up was awesome to watch! Katt and Auds duked it out and finished 4 seconds apart with the 2 fastest times of the day — we could have sold tickets !!

    ………………………………………..

    CFED WOD
    5 rounds for time:
    20 Dumbbell Suitcase Walking Lunge Steps (w:25s m:35s)
    15 Alternating Single Arm SDHP (w:25 m:35)
    10 Knees to Elbows
    5 Handstand Pushups or Pike Pushups

    ………………………………………..



    Do not pray for easy lives. Pray to be stronger men.
    -John F. Kennedy

    Topics: gumby | 6 Comments » | 178 views

    Wednesday, July 1, 2009

    By Shana | July 1, 2009

    Strong is beautiful!!

    Brooke, Christin and Sheryl really made us proud at the Level 1 cert this past weekend!!  Congrats to all 3 of you! In this photo, Brooke and Allison from CFNA do thrusters - Brooke PR’d her Fran by about 2 minutes!

    ……………………………………….

    HQ WOD
    Run 10K

    CFED WOD
    10 rounds for time:
    10 Jumping  Pullups
    10 Push Press (w:35 m:45)
    10 Situps
    100 Meter Run

    ……………………………………….


    Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.
    -Wayne Dyer

    Topics: unicorn | 22 Comments » | 387 views

    Tuesday, June 30, 2009

    By PatC | June 30, 2009

    marshall-instructs-cf-total

    A big THANK YOU to Marshall for stepping up.
    He coached 39 sessions over the past two weeks and held down a full-time job.
    Now that’s badass!

    ……………………………

    HQ WOD

    “Eva”
    5 rounds for time of:
    800 Meter Run
    30 Dumbbell Swings (w:55# m:70)
    30 Pull-ups

    ……………………………..

    SCORECARD: Compare to 122308

    Topics: Uncategorized | 16 Comments » | 335 views

    Monday, June 29, 2009

    By PatC | June 29, 2009

    saturday-730-crew

    Saturday’s 730 crew is all smiles after completing that tough WOD.
    Standing L-R: Brandon, Sydney, Brian H, Josh H, Phil, Eric, Maya, Auds, Ann, Kelly
    Kneeling L-R: Zeke, Joe B, Hassan

    ……………………………….

    HQ WOD

    “CrossFit Total”
    Back squat, 1 rep
    Shoulder Press, 1 rep
    Deadlift, 1 rep

     ……………………………….

    SCORECARD: Compare to 041009

    Topics: Uncategorized | 15 Comments » | 257 views

    Saturday & Sunday, June 27-28, 2009

    By PatC | June 27, 2009

    dsc00053

    Eric has gone a little nuts on us.   He did Thursday’s AMRAP at 530 AM
    and then came back at 630 PM to carry 135# for 600 meters.  In the heat.

    Sunday is an HQ Rest Day and CFED will be closed.

    ……………………………

    HQ WOD 

    Two rounds of:
    Right arm barbell push-press 12 reps
    Left arm deadlift 12 reps
    Run 800 meters
    Left arm barbell push-press 12 reps
    Right arm deadlift 12 reps
    Run 800 meter

    ……………………………….

    SCORECARD:

    Topics: Uncategorized | 5 Comments » | 146 views

    Friday, June 26, 2009

    By PatC | June 26, 2009

    20090420-008

    Hassan instructs Myesha in preparation for Thursday’s WOD.  

    ……………………………………..

    HQ WOD

     ”Nicole
    Complete as many rounds in 20 minutes as you can of:
    Run 400 meters
    Max rep Pull-ups

    ………………………………………

    SCORECARD: Compare to 303009

    Topics: Uncategorized | 12 Comments » | 186 views

    Thursday, June 25, 2009

    By PatC | June 25, 2009

    tab-rowing

    Tabitha is looking lean and strong these days. 
    All that hard work is paying off. Yay, Tab!

    ……………………………….

    HQ WOD

    As many rounds as possible in 20 minutes of:
    5 Thrusters (w:65 m:95)
    7 Hang Power Cleans (w:65 m:95)
    10 Sumo-Deadlift-Highpull (w:65 m:95)

    ……………………………….

    SCORECARD: Compare to 122708

    Topics: Uncategorized | 11 Comments » | 228 views

    Wednesday, June 24, 2009

    By PatC | June 24, 2009

    elbows-up1

    Elbows Up!
    Kevin T and Katt demonstrate a great front rack!

    ……………………………………….

    HQ Rest Day

    CFED WOD
    20 minute AMRAP
    5 Deadlifts (225/155)
    15 Box Jumps (24″)

    ……………………………………………

    SCORECARD:

    Topics: Uncategorized | 15 Comments » | 271 views

    Tuesday, June 23, 2009

    By PatC | June 23, 2009

    pike-pushups-in-a-row

    Four Pike Pushers All in a Row
    L-R: Tabitha, Pat, Brandon, Chet

    ………………………………..

    HQ WOD
     Front Squat
    3-3-3-3-3

    CFED ALT WOD
    5 rounds:
    5 Front Squats (135/95)
    10 KTE
    20 Double Unders

    …………………………………

     

    SCORECARD: Compare to 050409

    Topics: Uncategorized | 13 Comments » | 277 views

    Monday, June 22, 2009

    By PatC | June 22, 2009

    michael-laid-out

    Michael was “laid out” after last weeks Wallball/Pullup WOD.

     

    ………………………………..

    HQ WOD 

    Three rounds for time:
    Run 400 meters
     21 dumbbell swings (55/35)
    12 Handstand push-ups

    …………………………………

    SCORECARD:

    Topics: Uncategorized | 20 Comments » | 382 views

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