Shana during the 2011 SouthEast Regionals DL/Box Jump Workout.  Good Luck at your 5th consecutive regional,  your CFED Family is rooting for you!

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CFED WOD
21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

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The world is the great gymnasium where we come to make ourselves strong.
- Swami Vivekananda

Scorecard

These barbells are itchin’ to be lifted.

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CFED WOD
For time:
100 Wall balls (w:14 m:20)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (w:50 m:70)

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Don’t be afraid if things seem difficult in the beginning. That’s only the initial impression. The important thing is not to retreat; you have to master yourself.
- Olga Korbut

Rare capture of the elusive JB working out….

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CFED WOD
7-minute ladder of 3 Overhead Squats.

2 minutes to transition, then…

30 Burpee-Muscle-Ups for time.

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I dare you, who think life is humdrum, to become involved. I dare you who are weak to become strong; you who are dull to be sparkling; you who are slaves to be kings.
- William Danforth

Sea lions congregate in gregarious groups called herds or rafts that can reach upwards of 1,500 individuals. It’s common for scores of them to haul out together and loll about in the sand, comprising an amorphous pile in the noonday sun.

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CFED WOD
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of –
Front Rack Walking Lunge Steps (w:75 m:115)
Push Press (w:75 m:115)
Toes to Bar

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If you can’t beat them, arrange to have them beaten.
- George Carlin

Scorecard

Burpee shapes by Trista, Anna, Nicko, Chet and Jenn.

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CFED WOD
Do 3 Deadlifts every three minutes for 4 sets.

then…

As many rounds as possible in 8:00 of:
5 Deadlifts (w:175 m:250)
7 Pushups
9 Lateral Hops (over bar)

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Don’t be afraid to give up the good to go for the great.
- John D. Rockefeller

Scorecard

Juan is light on his feet!

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CFED WOD

Row 1000m
50 Box Jumps (20″/24″)
40 Front Squats (w:75#/95# m:115#/135#)
30 Mountain Climbers
20 Push Press (w:75#/95# m:115#/135#)
10 Burpees

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I am always doing that which I cannot do, in order that I may learn how to do it.
- Pablo Picasso

SCORES:

Greta climbing that rope!

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CFED WOD
4 rounds for time:
400 Meter Run
30 Jumping Squats (w:35 m:45)

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No man ever reached to excellence in any one art or profession without having passed through the slow and painful process of study and preparation.
- Horace

Claire’s good rep!

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CFED WOD
Traditional Tabata rounds of:
Pullups
Dumbbell Power Snatch (w:35 m:55)
Sealions for distance.

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At times of great stress it is especially necessary to achieve a complete freeing of the muscles.
- Konstantin Stanislavsky

SCORES:

We are celebrating our 5th anniversary this year and we are doing it in a big way! PINE CONE PALOOZA 2013!  Make sure you save the date you won’t want to miss it.  Sunday June 9th starting at 10AM.  We will have a special Pine Cone Palooza workout planned for you and a CrossFit Kids WOD as well.  In addition, there will be Max Rep Stations, Raffles, Food, Beverages, Corn Hole, a DJ and more!  You won’t want to miss out on our special awards ceremony.  There will be a sign up sheet with details at the desk so we know how much food we are going to need.  Hope to see you all on the 9th!

Samuel and R. Goldberg working hard!

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CFED WOD
Do 3 Thrusters every three minutes for 4 sets.

then…

In 4:00 do:
25 Thrusters (75% of 3RM for today)
Max Double Unders in remaining time.

Score is total number of double unders completed.

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The sovereignty of one’s self over one’s self is called Liberty.
- Albert Pike

SCORES: