It’s CFW’s plan to post a 5k run each month in 2009.  Yeah, yeah, running sucks.  But it’s an important part of overall fitness and a basic human movement.  A 5k run is short and a great test to give yourself routinely.   We realize many of you will have all kinds of reasons for not showing up that day.  Try not to sell yourself short.  Either way, Friday is that day for Jan 2009.  However, if you’d like to run an organized 5k race, there’s one in Mayfaire on Saturday.

Click here for info and registration

Hips! Hips! Hips!  You hear it from us all the time…  


Sumo Deadlift  2 – 2 – 2 – 2
Shoulder Press  5 – 5 – 5 – 5
Front Squat  3 – 3 – 3 – 3 – 3
Alternating knees to elbows  40 (20L/20R)



0 thoughts on “Posted: 1/20/2009

  1. maria says:

    Just a note about the race on Sat. There is also a 15K (9 miles) for those interested. Rachel and I are doing that and I think Dan and Mike are doing the 5K. It is for a great cause (leukemia) and in memory of one of the greatest people I've ever known – Bill Craig. He was a liflong proponent of fitness, and a man so dedicated to his family. I just want to encourage all of you to come out so that we have a big crossfit family there!

  2. Taylor says:

    Clair, Im still thinking about you and your Birthday even today!That was a killer workout. Merideth, it was great meeting you, good to put a face witht he name 🙂 It's great to be back in town, thanks Crossfit for the warm and slightly paiful welcome back!

  3. mere says:

    Taylor, I agree… there are still a bunch of names and faces I need to put together- especially with the earlier crowd. I really enjoyed watching your knees to elbows yesterday- such a smooth & controlled motion- it was quite impressive. I look forward to taking your power punch class next month… I know Christina's wanting to take part as well.
    Maria, thanks for the friendly competition yesterday- we'll have to start planning our wod's together on Saturdays & after seeing your killer pull ups yesterday- I'll be expecting pointers! 😉