This Saturday, 2 MAY, Richard Lassell is going to be at CFW offering free spot treatment massage and stretching.  Come in Saturday, knock out your workout, and get a quick treatment from Richard.  See Rich’s website:

The "CrossFit Massage".  It’s really no surprise that our crew would find relief from a massage that involves powertools.  One word…  amazing.

For time…

40 thrusters (65lbs-M / 45lbs-F)
40 ghd sit ups
40 ghd back extensions
20 thrusters
20 ghd sit ups
20 ghd back extensions
10 thrusters
10 ghd sit ups
10 ghd back extensions


0 thoughts on “Posted: 4/29/2009

  1. Amy says:

    Josh/Darren–if you guys could help that would be great! basically i need help moving the furniture. all of the boxes i can do myself. if someone could stop by around 7ish on thurs night to help me load the furniture and then again on friday morning around 9ish to help me unload it. Thanks!! You can give me a call at 622-4952, and yes I can provide paleo friendly food/beverages 🙂

  2. Ed CF North Fulton says:

    See everyone in September, just signed up for the Catalyst Oly seminar.

    Good luck to everyone who is going to your qualifier!

  3. Em says:

    Amy…I'm working Thursday night, but should be able to help out with your move on Friday morning…let me know what you need…

  4. t. says:

    Cody, a good bud of mine, Derek of CF CDA, broke his foot a year and half ago but continued to train. I posted a pic of him awhile back doing kb swings with one foot on the ground and the other knee up on a plyo box. Derek's first run after his foot healed… one full year of no running… was a sub 6 minute mile. If you need more ideas, email him at

  5. Debb says:

    Just want to say Richard is great for those who have not used him. He truely raises the bar on massages. I have never had a massage like it in my life and I have had many.

  6. Dana says:

    sorry miss amy I have some friends coming to town Thursday and then I have an allergy appointment Friday morning….trust me I'd rather move furniture than get stuck by a needle! I hope it goes well!

  7. Scott S says:

    t- until you have tasted one of those cakes, you are way behind! They are unbelievably tasty so you are torn between how beautiful they are and how good they taste. Taste wins every time….

  8. ilario says:

    Taylor! I just spent :20 minutes on your site, with my jaw dropped. That is some of the best confectionary work I've ever seen, and I watch the cooking channel daily! (ok, Jill makes me…) We will definitely pass the word. Its amazing the cumulative diversity and expertise under one roof. Awesome.

  9. taylor says:

    Wow! Thanks guys for all the cake-love! Try sticking your hands in butter cream up to your elbows everyday and not licking your fingers! It's impossible. This is one reason why crossfit is SO important to my life!I might be talked into sculpting the crossfit logo out of all oreos…sounds like a challenge to me! But it has to be eaten in record time.

  10. Sensei says:

    Ok, OK …I um…I coul.///…Well It took me three try's to type my name correctly and spell this out to you Taylor!! OREOS….YES!! My birthday is May 27, We do a WoD I choose, and eat OREO TAYLOR LOVE FOR TIME AFTERWARDS Holy lord I just pee'd in my seat.!! ….ok, ok…sorry,…I'll calm down.

  11. Les says:

    Julie, Josh, Darren, Dawn: THANK YOU for the added WOD push you have started with me. Since joining CF in late Dec, the results have been nothing short of phenomenal (and I have the crazy travel schedule too)! I look forward to being pushed even further over the next few months. Gotta get more pics taken so I can do my three month compare. This gym is far and away the best.
    See you folks next week. Off to the Grand Canyon for a few days of hiking.

  12. mere says:

    i'm a few days behind on wall posts so i have some catching up to do… charlie- thanks for the rowing shout out & dc for pushing me that last 500m… jeremy, happy belated bday…thanks tracy for staying after today to cheer the group on.. and thanks to the others that wouldn't let me stop for breathers… also, daniel & jeremy thanks for the pointers-always up for advise on shaving off seconds… i love my cfw family! p.s. taylor, your cakes are way too pretty to eat! p.p.s. has anyone seen THE O lately?

  13. Sensei says:

    I had an "O" sighting the other day…on the back of a hog screaming and laughing,….couldn't really understand due to the accent, but I think it was her…Watch out Wrightsville beach! 🙂