Saturday
The WOD today will be outside due to the Will K. Powerlifting Seminar.
Mike loving the sumo deadlift.
Crossfit
2 rounds for time of…
 
25m Tire flip
25 Tire Jump in/out
25m Tire flip
50 Sledge Hammer Swings (25R/25L)
50 Overhead Lunges w/ Sledge Hammer
100m Sprint

0 thoughts on “Posted: 7/31/2010

  1. ilario says:

    Team, if you have not signed up for SPIN classes you are missing out on a great compliment to the CFW programming. The new SPIN room at CFW is the best equipped facility I have seen in 12 years of spinning–No kidding. The best. Spin is a wonderful workout and a CF-style randomized training tool for all of you endurance athletes. Its good for you even if your sports don't have a bike component. Combined with CFW, those "short" hour-long sessions were the bulk of my training for a 7 hour bike race (13 hr event). it really works. And did I mention its fun, too? 2010 Baby!

  2. No GOOD says:

    Hey IP I know your SMURT and have a calendar seeing as you are running for office…But 2010 has passed brother…the new battle cry is 2011 BABY!!!! I said it first like two weeks ago after the games completed but you were proably texing and driving and didnt see it haha!!!

  3. ilario says:

    MB!!! Okay, I am openly and publicly declaring: After I win this race, I am training for 2011 CFG, with my team…Julie G and Emily both fired me up yesterday, and punked me out! now I may not be as fit as "No Good"(training at Altitude!) but that's okay, I'll always be younger…AND PS, MY 300 day long WOD still has another 95 days to go, so PRAY for me and SAY: 2010 BABY!

  4. Em says:

    IP…you did great yesterday! I was SO jealous watching everyone killing that WOD! Glad to have fired you up tho my friend!! =)