Wilkes’ Weightlifting Olympic Lifting Seminar – November 1st
Spend a day with Coach Chris Wilkes and sons learning the Oly Lifts.
For more info and to register go to:

Nutrition Class
Thursday October 15 at 7:00pm

Rachel – Coach Burgerner’s Warm Up
CrossFit WOD:
Shoulder Press  5 – 5 – 5 – 5
Push Press  5 – 5 – 5 – 5
20 – 30 – 20 reps of each for time…
Russian KB swings (32kg-M / 24kg-F) (Russian KB is to just above eye height)
Double Unders
Weightlifting WOD:
High Hang Snatch – (55lbs-M / 35lbs-F / 55%) 2 x 5
Heaving Snatch Balance – (45lbs-M / 35lb-F / 50%) 1 x 5
Clean Shrug Pull – (85lbs-M / 55lbs-F / 70%) 1 x 5 
Push Press  5 – 5 – 5 – 5

10 – 20 – 10 reps of each for time…
Russian KB swings (24kg-M / 16kg-F) (Russian KB is to just above eye height)
Double Unders

0 thoughts on “Posted: 10/6/2009

  1. Colleen says:

    WHOOOOO HOOOOOO!! Rachel lookin' good Mama! 🙂 Yep! yet again I am awake and ready to go at 3:30AM, but wait! The rest of the world is still in bed! Oh well, I will take this wonderful moment by myself to extend an invite to those that I don't have direct contact info for. . . There is going to be a October Babies Shin-Dig Birthday Party Gathering this Friday starting at mi casa then moving on over to the Beach House where we must all show of our moves! There will be food by Sandra and we all know that the people make the party, so don't be shy! To keep you on your toes, there will be more details revealed later!!! Stay posted and I hope that the rest of the CFW family is sleeping safe and sound in their cozy beds 🙂 PS. HAVE AN AWESOME DAY!!

  2. Jen S. says:

    Great shot Rachel!!! Colleen you crazy biotch! I bet you're sleepin now! Get up!!! hahahaha! Call me if you need me to bring you somew coffee. (o:
    Hope everyone has a wonderful day!!!

  3. Angela says:

    ANGELA: "So, what do you do if you just aren't getting the double-unders?"

    BRIAN: "You just do them anyway."

    haha And that I did. Good times morning crew.

  4. maria says:

    Rachel great picture! Colleen, how in the heck are you so perky when you don't sleep?? Angela – great job this morning, we are definitely hitting some improvements at the 6AM time. Roger and Audrey are doing great and Brian…you have been KILLING it! Keep up the good work…PS be on your best behavior I'm trying to bring a newbie along in the AM.