FYI!!!  CFW is going to be closed Monday, 01 September so the crew can enjoy the Labor Day weekend also! 

Enjoy your long weekend!  But don’t get too sloppy on your diet and just lay around all weekend.  Get out and enjoy the last weekend of the summer.  Don’t worry, we’ll still post a WoD that you can do in the park or in your backyard…   something short and sweet, just enough to get you moving.  Tuesday…   well, that’ll be a whole different thing.


CFW Instructor Dawn working with Mandy during her first intro class. Welcome Mandy to the family. 

WoD:  4 rounds for time…

  • 10 OHS (115lbs – m / 75lbs -f)
  • 3 muscle ups (bar or rings? do whichever you’re not as good at.)
  • Run 400 meters

Sub for the MUs…      1 muscle up = 3 pull ups / 3 dips


0 thoughts on “Posted: 8/28/2008

  1. Amy says:

    I told Mandy about Crossfit! She is one of my friends from another not so good gym. I brought her over to the good side 🙂

  2. t. says:

    Check out "The Log Book" in the Friends list on the right… My boy Rex, a former Frogman, is giving Julie some love on his site.

  3. Sensei says:

    Julie, I am glad you said something about Dawns shorts….I didn't want to seem like a creep…but…WOW those are HOT!! RED HOT!!

  4. t. says:

    What happened to the green ones? I just watched a video of Dawn doing a muscle up on the bar! The funny thing is, she barely has to do a dip at the top since the pull up ended with her already atop the bar!!! Good stuff. Our ladies are something.