Monday
 

Reminder Everybody
 

 Tara Blackburn, certified Yoga Instructor and Lululemon Educator, will be giving a Yoga class at 2:30 at CFW.  Yoga is great for developing flexibility, coordination, and balance.  Tara is giving us this class at a "for donation" rate.  Please come out and join us.
 
Crossfit WOD For time…
 
100 Back Squats (135/95)
* A penalty of one 50m sprint each time the bar is re-racked or dropped
 
100 Push Press (95/65)
* No racks used
* A penalty of 3 pullups each time the bar is dropped
 
100 Deadlifts (135/95)
* A penalty of 5 burpees each time bar is released
 
 ** Each penalty is performed on the spot, prior to continuing the workout**
 
 

0 thoughts on “Posted: 7/19/2010

  1. Tracy says:

    Team CFW! Great job at the Games! Such an inspiration to watch the athletes compete! Todays wod WOW!! That was a beast! RX'D!! Had a hard time washing my hair, could not even hold my arms up!! haha Thanks Gene for the push! Have a great day CFW!! Woohoo!

  2. drew says:

    Gonna attempt this one in the gym on base, that is if I can get the curlers out of the squat rack.

  3. No GOOD says:

    As to be expected even thought I am gone I am still following our site. There is a guy I work with out here who owns CF A.C.T. in Jersey. They are new and follow Main's site. I have been working with him and the small crew he has out here. on the wake of the games it is why I am bring this up. We,CFW are so fortunate to have the program we do. I have been coaching a lot of OLYout here. The perception of OLY is lost amongst so many CF'ers. I am enjoying it. I also noticed that NEW CF'ers are almost AFRAID to steer away from the Main Site and find it hard to believe that not everyone follows their site. SO I shot A.J. an email with today's WOD. He replied with "that's just mean" I said yea maybe or as we say at CFW its MONDAY. This kind of goes back to the "…" retard from last week. To see the benefit of Tony, Staff and their way or training/coaching go to another box or train with other CF'ers. More than likely you will find your skill, and you ability to coach/critique far more advanced. I am also reminded of a post Tony put up over a year ago and I think he should again "Are you Coachable " I believe it we called. Either way CFW is something special. Welcome home to our team!!! Great Job!!!

  4. Ereka says:

    Wow! What a way to start the week. Like Tracy, I also struggled to wash my hair and even walking was difficult for thirty minutes after. Great WOD! Welcome back team!

  5. Sara! says:

    Thank you for bringin' the pain. Now I'm going to attempt surfing for my recovery. Ju – I finally got my board! Let me know when you're free and we'll go out and catch some waves!

  6. Gene says:

    No problem Tracy. It is great to be around so many people who are not only motivated but are also truly motivating. I appreciate the "push" from you and others every morning, thought I would just pay it back.

  7. ilario says:

    TEAM CFW, so proud of the men and women that re my sisters and my brothers. You guys inspired us all back here and you were in our prayers. So proud.

    And RONNIE NOOOOO GOOD. Miss you my brutha,