12 November 09

Charlotte & Cole during "Cindy".  Charlotte has went from box pull-ups to band pull-ups & now she is killing pull-ups RX'D!  Cole is an awesome kid who is willing to learn & working hard!!!  Welcome Cole!  You are doing great!

10 minutes
The Truth on How Much Protien You Really Need to Build Muscle

WARM-UP

2 rounds of:
10 hard pulls on the C2
10 Handstand push-ups
10 Good mornings, PVC
10 Wall ball shots
20 Double-unders

then...a group strecth before we begin the wod

I'll be at the gym around 7:40 AM.

WOD

Deadlift 3-3-3-3-3
(your hands may not come off the bar between reps)

Post loads to comments.

11 November 09

Alfred & Mike working hard.  Alfred is brand new to CrossFit & is already killing hand stand push-ups.

Your Brain on Junk Food
Stop obsessing about you training
Listen up, Ladies

The AM class will begin at 0745.

WARM-UP

Your choice but warm-up & stretch well for at least 10 minutes.

In observance of Veteran's Day & also to pay our respect...

WOD

Hero workout of your choice.

Post wod chosen & score to comments.

10 November 09

Congratulations on winning first place at the couple's competion this weekend Allie & Bradley!!

Why fat angers the immune system
The Benefits of Personal Coaching for a CrossFit Veteran
Not Your Mama's Pot Roast

WARM-UP

CrossFit Wam-up x 2

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

9 November 09

 Some of CFD's trainers squaring off for the first time at the new gym.  Sean killed us by about a minute on this wod.

The AM class will begin at 7:45 today. 

WARM-UP

Jog 800 meters
15 Push-ups
10 Dips
5 Pull-ups
Jog 400 meters
20 Air squats

WOD

15-12-9 reps for time of:
Power clean, 155#/110#
Muscle-ups

(if can not yet perform a mucsle-up, sub handstand push-ups)

Post time to comments.

8 November 09

HAPPY BIRTHDAY BETHANY!!!

Bethany rocks the house every time she walks in the door of CFD!  She is super disciplined & has tons of heart!

REST DAY