18 November 09

Scotty (Mariah's Dad), we look forward to seeing you back in the gym soon!

Omelet Muffins
For the Troops...by Robb Wolf
Commitment Follows Competence
Omega-3 Eggs

There will NOT be a 7:30 am class this morning.

WARM-UP

10 Strict pull-ups
10 Dips
10 Overhead squats, pvc
10 Toes to bar (knees to elbows or knee-ups)
50 Single unders

Please be ready to start the wod no later than 15 minutes after the hour.

WOD

Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

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17 November 09

Yeah ladies!  You guys are doing amazing!  Keep up the good work & dedication! 
We're here to support the ladies & every other client every step of the way.

Gluten Lurks
Cortisol Management for CrossFitters

WARM-UP

15 pulls on the C2
10 Handstand push-ups
15 GHD sit-ups
10 Pistols (each leg)
15 Burpees

One round of the Burgener warm-up

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

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Enlarge image

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

16 November 09

We miss you Chas!  Let us know how you are doing.

How to clean up your kid's diet in 3 easy steps
The Paleolithic Solution - Episode One

WARM-UP

Slow jog 200 meters
20 Overhead squats
20 Pull-ups
20 Sit-ups
20 steps, Walking lunge
20 Double-unders
Sprint 200 meters

WOD

5 rounds for time of:
Run 400 meters
15 Deadlifts, 225#/155#
20 box jumps, 20"

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14 November 09

Tyler, we miss you buddy!  Where are you??

The Bar Tells the Truth

Watch Food, Inc. for free online (via)

The gym will open at 10:00 am this morning.

13 November 09

Mariah & her brother Alex.  We look forward to seeing Alex more often in the gym.  Workout intensity runs deep in this family!  Alex gives 100% everytime he works out at CFD!

Thriving, Not Just Surviving

There WILL NOT be at 7:00pm class tonight.  We will be open for a 10:00am WOD Saturday morning.

WARM-UP

Jog 200 meters
20 Sit-ups
20 Overhead squats, pvc
15 Knees to elbows
15 Shoulder press, pvc-15#
Run 400 meters

WOD

Shoulder press 5-5-5-5-5

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