Interested in becoming a volunteer for Ilario’s campain? There’s a volunteer’s meeting at 9am tomorrow morning at CFW for all who would like to be a part of Pantano for Congress. Anyone can help. Everyone is welcome.
Happy Birthday Dan!
***If you are going interested in competing as an individual or on our affiliate team for the CrossFit games we are holding a meeting this Saturday at 1pm.
Upcoming Events at CFW:
Paleo / Zone Nurtrition Class: Wednesday, Febuary 10 at 6pm $20.00
Get serious about your weightloss, performance, and health. No amount of exercise is a subsitute for good nutrition.
Powerlifting Seminar with Will Kuenzel: Saturday, March 13 from 9am- 4pm $60.00
Spend a day with powerlifting coach Will Kuenzel of Energized Fitness Solutions (http://www.energizefitnesssolutions.com/?p=6) learing techniques to improve your deadlift, press, and squat.
Saturday, May 1st CFW is hosting Gillian Mounsey’s Fundamentals of Gymnastics Workshop
Gillian’s strength, balance, and coordination have been featured in many videos, such as this one: http://www.youtube.com/watch?v=QyxTw5hn3HI, and documentaries on the CrossFit mainsite (www.crossfit.com). Gillian’s one day workshop teaches basic gymnastic skills and will improve your performance by developing your balance, core stability, and mastery of bodyweight movement.
For more info and registration, go to: http://www.gillianmounsey.com/workshop.htm
To see more vidoes of Gillian, go to: http://www.gillianmounsey.com/videos.htm
Scott flips the 520lbs tire…
People say our training is hard, intimidating, and even crazy… weak people.
5 RDS for time
7 thruster (135-m / F-95)
AM – Class at 6am: Max
Snatch 75% x 3 x 3
Clean & Jerk 80% x 2 x 3