Upcoming Events…
This week: Paleo / Zone Nutrition Class – Thursday, 21 Jan at 6pm
Next week:  Wellness and Injury Prevention and Care with Dr. Eric McGraw of Active Care Chiropractic.  See the link in the left column of our site.  There’s no cost and Dr. McGraw has helped countless athletes recover from injuries and maintain their training.  Thursday, 28 Jan at 7pm
CFW ReOpening / Jody McPherson & John Velandra Fundraiser
Saturday, Jan 30 from 11am – 3pm.
Free Cookout and workout with donation "buy in" competitions. 
Open to the public…  invite your friends, family, and co workers and help us raise money for the families of Jody and John.   
Saturday morning brunch.
Over Head Squat: 20 – 10 – 5 – 20 – 10 – 5 (max effort sets)
4 rounds for time…
10 kb swings (24kg-M / 16kg-F)
25 meter sprint
5 burpees
25m sprint
Endurance Choose one of the following, complete at 90% effort
Swim 10 minute
Bike 20 minutes
Run 6 minutes
Row 8 minutes
AM – Class at 6am
Hang (mid thigh) Snatch: 3 x 4
Snatch Drop: 3 x 3 
CF Overhead Squat workout

10 thoughts on “Posted: 1/18/2010

  1. Bridgitte says:

    I have a friend that need to get her dresser/vanity thing moved from our storage (right near the gym) to her house (in ogden park). If anyone is bored around 11 and would like to help us out with a truck please let me know 908 797 7330. Yes Julie, I am attacking the storage unit again taking it ALL out today! If anyone needs or knows of anyone who needs a washer/dryer set please let me know…I need to get rid of mine.

  2. Tracy says:

    Good Morning! I cannot contain my enthusiasm!(I do have extra!) The OLY class is awesome!! I am excited to learn how to be more efficient,learn proper form and get to spend some time with my crossfit family!!Love the recap on the beginning of 2010!! We have an amazing place with amazing people!!Have a magical day!!

  3. Jill P says:

    I want to give a shout out and say how impressed I was this morning seeing new mom Kelly attacking an intro session with Josh. She gave birth only 3 weeks ago and is right in there! Welcome Kelly!!

  4. Sensei says:

    Josh and Emily, I've got a nasty little stomach virus and will not be holding the kids class tonight. I've left a message on your phone to. I had this damn thing all day yesterday too which is why I missed the run. See you all soon!

  5. peter says:

    sunflower butter is a great change up from almond butter. I've been eating it for awhile, thanks for the recipe ereka, i can't wait to try it out.

  6. No GOOD says:

    OH YEAH!!! what a great WOD today!!! lots of FUN!! Great run day yesterday thanks IP for putting it together!!! Have a great week all!!

Comments are closed.