Isaac developing midline strength, balance, and coordination with Turkish Get Ups.
We’re keeping an eye on Hanna.  Any changes in our schedule will be posted.  As of now we are still open.


  • Turkish Get Ups:  5lh/5rh – 4/4 – 3/3 – 2/2  – 1/1 (go as heavy as you can)
  • Suitcase Deadlift: 5lh/5rh – 5/5 – 5/5 – 5/5
  • 50 back extesions
  • L sit – 4 x as long as you can hold it.  (easiest to most difficult: hanging – paralettes/dip bars – rings)

0 thoughts on “Posted: 9/5/2008

  1. Sensei says:

    Yes, I have the same comment. Is CFW changing any hours due to the wussy storm? ….of course when I talk to my boss about it….it's THE WORST STORM EVER PLEASE SEND ME HOME!! LOL!!

  2. Matt J says:

    Please tell me you will be open all day regardless of that rinky dink tropical storm that everyone is freaking out about. On a side note, I did my first FGB yesterday and I got 290.

  3. Sensei says:

    Tracy, You could not have said it better!! I am so thankful to have such an awesome FAMILY encourage me!! TGU=90!!, suitcaseDL=185, L sit ….kinda did it then had to get back from lunch hour. Enjoy the storm everyone!

  4. Raja says:

    Are you guys open tonight? If you're open I'll come in and do FGB. Otherwise, I'm just gonna go to the store to get some bread and milk.

  5. Tracy says:

    There are many reasons why I enjoy and love Crossfit but I got to tell ya one is the people who are a part of this amazing CFW community. From the people who are training us to the ones that I just met a few days ago! We cheer each other on, give great words of encouragement and take interest in each others achievement and goals! I couldn't be at a better place to achieve my own goals! THANKS CFW!!

  6. dan says:

    What burbee day is It. I am behind and need to make up. Sometning to do while it rains. Maybe even get ahead.

  7. Hub says:

    Raja, let's be honest, you ain't going to go get bread and milk, we all know you are going to go pick up just raw pieces of meat. Hurry up and do FGB!

  8. Don O says:

    Oh also….Hey Sensei, those are some awesome weights…..Your another one I have to chase…..everyone be careful tonight….

  9. Don O says:

    Hey Tracy, Laura and Simon you guys kicked butt today on the TGU. Sooo strong for your first times…also a thanks to Zach who took time out from his workout to cheer us all on……thanks bro