Megan kept up with her CrossFit in Texas over the summer and is back at CFED with excellent overhead extension! Welcome back, Megan!

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CFED WOD
For time:
20 Toes to bar
25 Situps
30 Squats

Rest 2:00

Run 800 Meters for time.

Rest 2:00

Repeat.
Score is time to complete each interval.

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Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will.
- George Bernard Shaw

SCORES:

Congrats to Jessica M who achieved her August goal on the 31st and made the unassisted kipping pullup her beyatch. Word.

***Most considerate CFED members, please remember to cancel your session when you cannot attend class so that someone else may have your spot. Thank you.   ***

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On Saturday, September 25, 2010 at 9am we will be participating in the 5TH annual Fight Gone Bad fundraiser benefiting Livestrong, Wounded Warrior Project, and the Crossfit Foundation. This year we have been invited to participate at the Company B, 4th Reconnaissance Battalion 4th Marine Division located at 1880 Roswell Street, Smyrna, Georgia 30080.

This will be an all day event with all kinds of different activities to do. Please bring family and friends out to take a tour through the Marine base. There will be guns, tanks, and body armor to play with. We will be providing food and drinks for everyone. Workout will be first come first serve. We will have a sign up sheet when you arrive at the base. Doors open at 9am and go until everyone gets a chance to workout.

Registration details to come, so mark your calendars!

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CFED WOD
“Tabata Sonata”
Dumbbell 20″ Step-Ups (w:25/30s  m:35/45s)
Dumbbell Swings
Double Unders
Row for Calories

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Sweet are the uses of adversity
Which, like the toad, ugly and venomous,
Wears yet a precious jewel in his head.
- Shakespeare

SCORES:

Pretty sure Spencer and Aimee are imagining they are tubing down the river  … Spencer looks like he just discovered he’s headed towards a waterfall. He hasn’t told Aimee yet.

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Happy birthday, Hannah B!!!

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CFED WOD
“Fran”
21 – 15 – 9
Thrusters (w:65 m:95)
Pullups

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You can have no dominion greater or less than that over yourself.
- Leonardo da Vinci

SCORES:

Corrie’s got the hand-release down … and the feet release, too!

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CFED WOD
Deadlift
3 – 3 – 3

then …

1K Partner Pull for time.
Partners must pull their tire sled 1,000 total meters in alternating 100 meter intervals.
Your coach will brief you on details during your class.

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SCORECARD

I am not afraid of tomorrow, for I have seen yesterday and I love today.
- William Allen White

Wes, Corrie and Chet slammin’ … Lacell sit-uppin’. Word.

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Fish oil is here! If you pre-ordered you can pick up next time you are at the gym. If you missed the pre-order, we ordered a few extra so you still have a chance for this run. We will also be placing another order next month if this run is a hit.

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CFED WOD
Back Squat
5 – 5 – 5

then …

As many rounds/reps as possible in 8 minutes of:
1 tire flip + two-pushup burpee + in & out tire hop

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[Luke:] I can’t believe it.
[Yoda:] That is why you fail.

SCORES:

Caroline and Reynolds working their HPCs. Love Caroline’s hair in this photo…

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CFED WOD
10 rounds for time:
100 Jump Rope Singles
100 Meter Sprint

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I walk these streets, a loaded six string on my back/I play for keeps, ’cause I might not make it back.
I been everywhere, still I’m standing tall/I’ve seen a million faces and I’ve rocked them all.
- Bon Jovi

The 5PM men do synchronized situps… that’s how they roll.  L-R: Ben, John, Michael N., Phil C., Josh.

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CFED WOD
10 rounds for time:
10 Hang Power Cleans (w:65/80 m:95/115)
10 Box Jumps (w: 20″/24″ m: 24″/28″)

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SCORECARD:

Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.
- Conrad Hilton

Meredith B. using excellent, explosive hip-power for her high pull.

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CFED WOD
5 – 10 – 20 – 30 – 20 – 10 – 5
Slam Balls (w:10/15 m: 20/25)
Situps

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Focus on your potential instead of your limitations.
- Alan Loy McGinnis

SCORES:

Judy looks so happy to be doing thrusters!

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CFED WOD
10 rounds for time:
10 Sumo Deadlift High Pull (w:55/65 m:75/95)
10 Pullups

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SCORECARD:

A good head and a good heart are always a formidable combination.
- Nelson Mandela

Amy K. was such a rockstar this weekend at the CrossFit Garage event “Survival of the Fittest.” All of our CFED peeps made us so, SO proud – congrats to Aimee L., Jonathan B., Shane, Amy K., Angie, Rashida and Shana for making our gym look like a bunch of badasses!!!

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CFED WOD
“Coe”
10 rounds for time:
10 Thrusters (w:65 m:95)
10 Ring push-ups

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The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very
act. Go.
- Henry Rollins

Scores: