Saturday

Chris T. splits

CrossFit

5 rounds for time…
10 deadlift (135lbs – M / F – 95lbs)
20 (10 each arm) KB swings (16kg – M / 12kg – F)
10 push press (95lbs – M / 65lbs – F)
 
Weightlifting
Class at 11am
 
Endurance
Run or Row
5 rounds of…
1 minute max effort
5 burpees
rest 1 minute
 
 

0 thoughts on “Posted: 2/13/2010

  1. No GOOD says:

    Good MORNING CFW!!!! What an AWESOME day!!!! It is so beautiful out!!!! TO bad it will be gone by the end of the day! Oh I am thankful for the little bit of snow and the beauty it has given us! OK IPHONE USER ALERT!!!!! Some of you may already know Ryan Mcinns a new CFW memeber. He is also the EYE behind the camera for Ilarios's 100 DAYS of work!!! You;ll also be able to see more of his work during shark week. But he has hios own web site called IN-SEAtv , I know that Dan Joye has checked it out. Well Ryan has created his own IPHONE APP for IN-SEAtv the cost is $1.99. I am suggesting that you support on of our newest members and check out the amazing footage that he has captured. Have a great day CFW!!!!

  2. No GOOD says:

    Good MORNING CFW!!!! What an AWESOME day!!!! It is so beautiful out!!!! TO bad it will be gone by the end of the day! Oh I am thankful for the little bit of snow and the beauty it has given us! OK IPHONE USER ALERT!!!!! Some of you may already know Ryan Mcinns a new CFW memeber. He is also the EYE behind the camera for Ilarios's 100 DAYS of work!!! You;ll also be able to see more of his work during shark week. But he has hios own web site called IN-SEAtv , I know that Dan Joye has checked it out. Well Ryan has created his own IPHONE APP for IN-SEAtv the cost is $1.99. I am suggesting that you support on of our newest members and check out the amazing footage that he has captured. Have a great day CFW!!!!

  3. ChrisT says:

    Thanks to Tony and Dawn for the great instruction you gave me over the last four weeks in the Oly class. You have broken my bad habits and have given me a new start in doing my lifts correctly. I wish I had done this two years ago when I started CFW. I highly recommend this class to everyone at CFW,it was money well spent.