6 November 09

Jason was a man on a mission to get the pull-up bars installed Tuesday night.  Thank you JO & thankyou Bethany for understanding & being supportive as to why your husband got home so late Monday & Tuesday!  Thanks again to all that helped get the gym moved & ready to open!  

Ice Is Your Friend
When is the best time to train?
You're Only Injured not Dead
Where they grow our junk food

The morning class will begin at 7:45 not 7:30.  Sorry for the late notice!

WARM-UP

2 rounds of:
10 Good mornings, pvc-45#
10 Pull-ups
10 One-armed dumbell swings (5 left arm, 5 right arm)
10 Dips
20 Double-unders (or 60 singles)

WOD

5 rounds for time of:
Run 400 meters
25 Sit-ups

Post time to comments.

Comments

[Sara]

Hey CFD fam! I just wanted to let you guys know that I survived survival school (SERE). I just finished this past Sunday. I prob. lost about 15 pounds...twice. There were 2 field exercises that lasted 4 days each, both with absolutely no food. I worked out twice within the 3 weeks and thought I would die! I start my primary course as of now on 4 January, so right now I'm hittin' the books hard.
But I see things are going great up there, congrats on the big move! The gym looks great! Hope you all are doing well. I miss you guys and I think about you all often. I did yesterdays WOD...wasn't very fun since I'm so out of shape.
Take care, and keep up the good work!

[Karen]

The gym looks great! Congratulations CFD! I hope it brings you great things! Miss you guys.

Good luck on the big race this weekend Carrie!

[Blake]

Nice to hear from you Sara! Congrats on graduating SERE! I guess I can still give you coaching advice, right? If you haven't worked out, CF style in 3 weeks, ease back into it. Do some high intensity bw/running stuff then ease into the high intensity weighted stuff.
Keep up the good work & I hope to see you soon.

[bob/connie cenna]

Congratulations Sara--that is a great accomplishment. We hope all is well and we look forward to seeing you when you are in town.