Saturday – Feb 20, 2010


Kaiser squatting 355 at a body weight of 155 (we are working on fixing his neck issue). Look out for this guy at the CF Sectionals!

Olympic Weightlifting Warm Up: Split jerk, 3 sets of 10. Use light or moderate load. Work on fast feet and moving down (not pushing the bar up).

Workout: 400m repeats

Four Rounds For Time:

Run 400m

Rest 2 minutes

Record times for each 400m

Bonus! – Make an attempt at the “Challenge of the Month” Max truck driver squats in 2 minutes.

Log your results online by clicking here.

Wondering what to cook tonight because you missed Mountain’s Paleo Cooking class?

How about a “Meatza” (a gluten free pizza with a crust made of meat!)

Meatza Meatza

Click here for complete article.

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  • BD

    8am open gym if anyone wants to do the wod early.

  • Jenny Pearl

    Sweet! Thank you, Dave. 🙂

  • Darren

    Get that Kid some lifting shoes.

  • Craig

    Kaiser is a firebreather and strong. 6 weeks ago he was trying muscle ups, frustrated. I offered coaching which he turned down, just wanting to watch how they’re done. One week later he’s reppin’ m-ups 5-6 at a time.

  • Justin Lomax


    Where do you buy your lifting shoes? Online?

  • 6am...Matt

    The Oakland throwdown was a bender. The RX thrusters were super hard to complete in the givin time frame. WOW I hope I dont see that WOD ever again!!! Then the troop met up at DCF and did another WOD. It was a bad idea to give my boxing gloves to Olive.
    She knocked me down and beat me up pretty bad.
    Another DCF female badass….

  • Darren

    Hmm Stav bought our shoes online. NOt sure where. But Rouge fitness sells them and I know Mark has a line on some good shoes.

  • Yvonne

    Justin, best place to get oly shoes is www,
    Only 2 colors, black (DCF colors) or white
    If you get more peeps to order with you, they will give you a discount ($5 off each pair) then you can all split the shipping. Just make sure they fit or else you have to pay for shipping both ways for returns.