071229 SATURDAY

++ CrossFit Video Crew will be filming at The Shed on Sun. 10 AM – 1PM! Come on down!! ++

sarah.jpg

Sarah at 8 months has overcome her slight “handicap” to set new P.R.s, including a 227 at Fight Gone Bad! Now thats how you incubate a future Fire Breather!

DCF WOD

“Christine”

3 Rounds For Time

Row 500

12 Bodyweight Deadlifts

21 Box Jumps

DCF Power WOD

Deadlifts 5, 5, 5, 5, 5

Power Snatch 4, 4, 4, 4, 4

Tall Jerks 3, 3, 3, 3, 3

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Holiday Class Schedule:

New Year’s Eve: 12:00 PM

New Year’s Day: 1:00 PM

Regular Schedule on Wed, Jan 2.

Recent Posts
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  • Stavros

    Did Angie for the 1st time today at the Shed;
    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    14:13 as RX’d

  • Mike Erickson

    Sat wod:
    SEAL wod:
    50-30-20 of:
    OHS w/ 45 lb
    Knees-to-elbows
    push-ups
    KB swings
    box jumps
    400 meter run
    (Did I leave something out?)
    Rick and Nate did the full version in 30 plus a minute or two (Rick then Nate).
    The class did the 30-20-10 version. My time was slowest at 34m30s. I had to post something about this workout because even the scaled version was maybe the hardest workout so far for me. Bryan knocked this one off in 26 something, then ran an extra 400m helping me around the building. Thanks Bryan!

  • Stavros

    Did Christine today and had to stop midway for a call, then I resumed 45 mins later.

    13:35 as RX’d