Happy Birthday Nathan!
10-9-8-7-6-5-4-3-2-1 reps of each for time…
95m/65w Squat Cleans
Pull ups
200m sprint (1 sprint after each round)
This is this week’s WoD from Zeke and Hunter at CF Coastal.  Check out their post from yesterday at www.crossfitcoastal.com on the Squat; "23 Ways to Improve Your Squat".  It’s a back to the basics breakdown of tips on correcting the most functional of all moves…  THE SQUAT.

0 thoughts on “Posted: 10/30/2008

  1. Taylor says:

    Don't work too too hard at work today Darren, I'll be waiting for you at 5:40 and want a fresh body to sweaty-up! Anyone else that would like to come hit the bag and kick on it, I teach a punch class at Racine gym tonight at 5:40. I would LOVE to see some CF peeps there! I can only aspire to giving as good of a workout that CF gives me 🙂

  2. Ilario says:

    Taylor teaches a great cardio-kickbox class at Racine and it’s a great follow-on to a WoD. Its an hour of crushing yourself with loud music and a water-bag (or two), and it was challenging even before she integrated crossfit elements (burpees, airsquats etc.), but now she has taken it to the next level and it ROCKS. Taylor, I hit CFW this morning but I will see you tonight.

  3. Debb says:

    Nathan, Ava and Julian say Happy Birthday! Sorry we won't see you Saturday for workout but maybe the next Saturday. Have a great time.

  4. Sensei says:

    Another great WoD today! Glad to see Elisabeth back!!! Don can kiss my butt! LOL, I hope you get to come out Sunday Don, Give me a call, I would love to meet with you and your buddies and go over some knife stuff ANYTIME!!