071009 TUESDAY “Leadership Class”

Diablo CrossFit hosts it’s first “Leadership Class” for aspiring trainers.

0800 WOD w/Luca (Craig sub)

We did the CF wod today.. a brutal little leg workout.

5 Rounds For Time:

50 Squats

100 Jumpropes

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ALL THE KING’S MEN (and WOMEN)

Tonight we held a special leadership class, where a lot of regulars graduated and will soon be holding their own classes at The Shed. Yes…this means more classes!!! And you don’t have to just see me, Craig, Jeremy and Brian. I’m sure you’re all thrilled.

But then, the 1900 class showed up and we rocked out, 15 people deep.

15, 12, 9, 6, 3

HANGING CLEANS (135 / 95 / 45 / 25 – specify your weight of choice)

PULL UPS

BOX JUMP (30 inches for Crazy Mike, 20 for most, and 12 for some…)

This was an ass-kicker. Painful. Brutal. Glorious. A great way to send off the new class!

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  • Anne

    9:31 minutes; 45 lbs cleans/20 inch box jumps

  • J Jones

    We had the most people ever at DCF with both the Leadership Class and our Regular Tues Night class overlapping. I must admit that it was pretty damn cool.

    A taste of things to come I hope.

  • Mike is Invincible

    My hands are so torn up from those cleans. I showed my video to people at work. They said we are all insane. i told them thanks.

  • Rob

    9.17

    135 cleans, etc.