Happy Belated Birthday, Emily.

Saturdays at CFW… 
Blaine gets help from Josh, Mom, and his
CFW buds on box jumps.
CrossFit WOD:
Front Squat – heavy single
2 rounds for time:
20 (10 ea. side) kb snatch – 24kg
5 ghd sits ups w/ 24kg kb
Weightlifting WOD:
3 position Snatch (hang/knee/floor)- 65% x 1 x 4 
Jerk – 70% x 1 x 5 
Snatch Balance – 90% x 2 x 4
Front Squat – heavy single
50 ghd sit up

0 thoughts on “Posted: 10/12/2009

  1. Colleen says:

    Good Monday Mornin' xFit Peeps!! Want to send a thank you for all the Happy Birthday wishes. . and for those that were able to join for the celebration, those that were not physically there were def there in spirit 🙂 hugs to all and hope you have a great day.

  2. Shawn K says:

    Maria?! Running?!!? Really? Have you already returned to the marathon habit that almost killed you last year? Don't worry… the AM crew is prepping for an intervention.

  3. Tracy says:

    Enjoyed the morning crew spirit! Julie so good to see you!! Maria you were missed! Shawn and Chris thanks for the tips! Emily Happy Birthday!! Have a superfantastic day!! Woohoo!! Love CFW!!

  4. Sensei says:

    Scott S. Just got to read your notes from yesterday. Amazing my friend. You are an inspiration.

    Thank you!

  5. Noelle says:

    Thanks for your help this AM Julie! Glad to be starting my journey with CFW… I got a ton of work to do! But excited to do it…

  6. Scott S says:

    Thanks to everyone for the kinds words about the Sunday blog. I learned a long time ago that everyone has an interesting story in their life somewhere. Why not share yours? Every person in the Box is respected, so take a leap of faith and post something for the rest of us to read!

  7. peter says:

    Attention morning crew: for some unknown reason i have blesssed and will be back on days which means 6am wods here i come!!!!!! See ya'll Wednesday bright and early.

  8. Maria says:

    Shawn, thanks for the concern, but I'm fine…I can quit whenever I want…I only ran 5 miles…my dogs needed the exercise… Seriously, I am not registered for any races, and all my addict friends have been calling! Emily and Colleen happy b-days girls! Pete – CANNOT WAIT TO HAVE YOU BACK!