Tomorrow afternoon we’re having a Member Appreciation / Welcome Home Tony WoD and cookout!
It’s our way of saying thank you to all our members and family.  Everyone is invited and encouraged to bring guests.  Do you know someone that you want to introduce to CrossFit?  Tomorrow is a great time to do so.  The WoD will be scalable for all fitness levels and the cookout is on us! 
Showtime for the warm up and workout is 2:45p.  We’ll get started at 3p and the cookout will follow.  We’ll have all the standard fixins (as close to The Zone as possible) and some cold drinks (diets, water, and light beer!). 


Derek and Christmas of CrossFit Coeur d’Alene.  Derek is one of "the good guys".  Check them out at

WOD: "Tumbler"

This is this week’s WoD from our exchange program with CF Coastal

For time:  30-20-10 reps of each 
  • Pullups
  • Kettlebell Swings – (1.5 pood [24kg] – m / 1 pood [16kg] – w)
  • Wallballs – 10 ft target for all – (20 lb – m/14 lb – f) 


0 thoughts on “Posted: 10/17/2008

  1. DC says:

    Whats up guys this wod should be fun.. But for those of you who wanted to know about the game.. Sorry to say it's being played in VA.. Since 1 of our games was called early due to a thunder storm and we never made it up, they have a better record.. So we have to go up to VA and beat them on their tuff.. Which will be fun.. wish us luck..

  2. Dawn says:

    I just wanted to remind everyone about Sat's "CFW Family Appreciation"/"Welcome Home Tony" WOD and cookout. Warm up is at 2:45 and the WOD starts at 3!!! Bring your friends and family and introduce them to our Crossfit Family!!!

  3. JJ says:

    This sounds like an awesome WoD, I hate I am going to miss it and all the fun this weekend. I know the mid morning crew will rock it out. Good luck this weekend DC…Oh yeah Chip, ROLL TIDE!!!!!

  4. Jason Beninate says:

    yo DC hope you whip some butt up in VA! also, just wanted to say i wish i could be there for the homecomming this weekend. glad to know tony is commin home. have fun guys and keep being monsters

  5. Maria says:

    Good Luck Darren! We will try to make it this weekend to the cookout/WoD, Just depends on the little ones nap time.

  6. t says:

    Today is National Cupcake Day!! I think this is an indicator that our nation is fat. Everyone is wondering how to invest these days… how about Health Care/Drug Co.s? With the recession our sheep will surely become depressed and eat more junk to make themselves feel better and the Doctors will Rx more meds to help with all the pressures. Med and health care companies will certainly do well in the next few years! hahaha.

  7. Sensei says:

    Whoa whoa whoa?!!! Are you suggesting that my favorite holiday CUPCAKE DAY is some sort of conspiracy? like Hershey and hallmark made up valentines day? Arrgh….I can't believe I ate all 12 of those cupcakes this morning!
    Thanks T. for showing me the way! LOL, I am sure this WoD will help me "purge" those calories. LOL

  8. Sensei says:

    Ok….Thanks DC for pushing me! I am going to take a while now to tape my hand back together as I have three large holes in it. And…WTF guys? where's my early afternoon crew? This is a great WoD!