Welcome home Hamid!
We’re glad you guys had a successful trip and returned home safely.

Scott brought the family out for our "Crossfit for a Cause" fundraiser on Saturday.  
We raised over $1300 for the Relay for Life and The American Cancer Society. 
Thanks to everyone who came out and supported this great cause.

Five rounds of each for time…
  • 400 meter run
  • 15 OHS (95lbs – m / 65lbs – f)
Do not take it easy on the run!!   Push hard through the run and catch your breath during the OHS.  The OHS require quite of bit of balance, but this weight is light and manageable.  Push harder on the run and your time will go from good to excellent.   

0 thoughts on “Posted: 4/13/2009

  1. t. says:

    Let me think… he's about 8 mos in A'stan operating out of an FOB, sucking up summer heat, then an equally crappy winter, trying to counter an unconventional enemey, deal with the bs rules that our gov't places on how to deal with that enemey, and the ONLY ladies he's seen he's not sure they were b/c they were covered from head to toe in a buhrka! I'm just gonna bet CFW and a workout isn't the atop his list of priorties!

  2. CSLA says:

    Look here Mr.T just because your priorities aren't in order,that doesnt neccesarily mean this Hamid dude wont go in there and crush this W.O.D so please stop being a girl and go drink your milk and shut your pie hole!!!

  3. Andrew says:

    I'm starting to believe CSLA is Clair. Either way, they've got a certain way of putting things that just makes sense.

  4. Shawn K says:

    With instructions to use the actual "weightlifting" portion of the workout as the "rest period" is it any wonder crossfitters are considered a little crazy?

  5. t. says:

    It’s been a long time since we’ve done this WOD… what are the times looking like? Post ’em up for me!

  6. Scott S says:

    Ilario, thanks my friend. Hamid, welcome home, but all girls in the picture today are off limits. Spend your time getting reacquainted with Zach again.

  7. Hub says:

    I'm not going to make it today…what's the top time so far so that I know what to shoot for tomorrow?

  8. cody d says:

    zach you and josh can get into WODs together whenever you like…he's excited. nice WOD today. time: 12:41

  9. Tracy says:

    Scott great pic..enjoyed being your partner on Saturday. Welcome home Hamid! Dawn way to kick some a** on the WOD!!

  10. Drew says:

    That workout was killer, there were some damn awesome times on the board, great job everyone. Oh and Dawn is a beast, so thats to be expected .