Standing Tall! Bryan is our Newbie of the Year! He picked a rotten time to join the crew at DCF – but he has stood up to the onslaught! Today, Day 4 at DCF, he completed “Kelly” as part our “Girls and Heros” month. Wed, Day 3, Bryan subjected himself voluntarily to “Badger.” On Monday, he did his first 06:00h wod, the Filthy Fifty. Saturday, Day 1, he started with DCF doing full squat snatches in our Power & Strength Class. Way to go, Bryan. Thanks for sticking with us.
DCF WOD: “300”
This wod was taken from the Gym Jones folks who trained many of the actors for the movie 300. The 300 wod has 300 repetitions of exercises that were “favorites” of the 300 cast.
50 Push Ups
50 Box Jumps
50 Floor Wipers (135lbs)
50 Dead Lifts (135lbs)
50 Clean & Press (45lbs)
Diablo CrossFit vs. CrossFit One World at the November Cert.
Freddy and Jolie kicked our butts – they’re both amazing athletes. Cheers to you, CFOW!