080722 TUESDAY


Some of our evening class “Team 1800” doing the ‘walking lunges of death’ workout (a workout with over 400m of weighted walking lunges).

Workout – This one is great when you don’t have any equipment (such as when you are in a hotel, in a waiting room, incarcerated, etc), but you want to work on strength and not just push ups and air squats.

As many rounds as possible in 15 minutes:

5 one legged squats (aka pistols) right leg

5 one legged squats (aka pistols) left leg

5 handstand push ups

Use a wall (counter top, etc) for balance or assistance on the pistols. And a wall for balance on the HSPUs.

Post number of rounds completed to comments.



More Seniors Hit the Gym (from USA Today)

. . .

In a study published in January, the Centers for Disease Control and Prevention found that regular use of Medicare-sponsored health club benefits was associated with lower long-term health care costs. Researchers determined that Silver Sneakers members who went to the gym two or more times a week over two years averaged at least $1,252 less in health care costs than those who visited a gym less than once a week over the same period.

Click ‘Continue Reading’ below for entire article.

Recent Posts
Showing 0 comments
  • CraigH-DCF

    HEY!! Jorgy’s DCF shirt showed up on the main site! I love it. Check out yesterday’s post picture: the Level 2 Certification. The bloke on the end is wearin’ our stuff!

  • Mark L.

    You know, I looked at that picture, yesterday, and totally missed it!
    We do have good gang colors, though. Who could blame that guy?
    Nice design, too!

  • Rodil San Mateo

    I just saw the Diablo shirt in that photo on the Crossfit HQ page. That’s sweet! Does anyone remember selling the DCF shirt to that guy at the Games?

  • jorgy

    Actually that is dave castro’s brother wearing that shirt. I gave him a shirt and told him to rock it out. He held up his end well