Check out the Paleo Recipes link to the far right of the navigation bar.  Daniel is posting good foods there.  If you have a fav Paleo recipe you’d like to share with everyone, send it to Lil D at

In addition to the Wednesday AM Spin Class, Spin City is offering Tuesday and Thursdays 6:30am spin class to CFW members at no cost.  If you haven’t, give the indoor cycling class a try and vary your workouts with something new.

Applying proper form (for a Clean Deadlift) to real life... Jon lifting Taylor's cake making operation to Denver for another round of cake making competition on The Food Network.

CrossFit WOD

21-15-9 reps for time of…
Thruster (95lbs/65lbs)
Pull Ups

21 thoughts on “CrossFit Benchmark “Fran”

  1. ju says:

    From Rob the Gost…

    Rob Sheldon Poll: If CFW had an Olympic Style Weightlifting TEAM, where we all met up and worked out together once or twice a week, discussed working weightlifting in with the prescribed gym workout, and also entered competitions and kicked a$$… Who would be interested in joining it?

  2. t. says:

    The weightlifting club is being set up… and we’ve the USA Weightlifting course’s course coming to CFW on February 12-13. Stand by for more info on that.

  3. No GOOD says:

    In case you dont know or forgot today 7 Dec is the anniversary of the bombing of Pearl Harbor…. If only we dealt with things now the way we did back then…. if you have never made it to Hawaii to the Pearl Harbor memorial I hope you get that chance. …and I will keep my comments other that may offend some of you for facebook….

    Have a great day and if you just happen to see a WWII vet tomorrow go out of your way to thank them …..

  4. Meagan says:

    Can I just say how much I LOVE this picture!!!! Awesome stuff! Good luck Taylor. You are the best cake maker in my eyes 🙂

    Rob I would love to join in as well. Just don’t kick my butt too bad. Hahaha

  5. Abs says:

    RNG…I was fortunate enough in College to play soccer vs U of Hawaii and we went to the Memorial each year. It is breath taking…and heart aching. I agree with you and this is wher I will HUSH.

    John C…i miss you!

    Fran…F you!

    Sensei…..glad you were born! hope you enjoyed yourself on your BDAY homey!

    Rob…I would love to do this…if I don’t bring the team DOWN…lol

  6. Scott S says:

    Rob- definitely in for the weightlifting.

    RNG – Pat’s father, who just passed away last month, was a WWII pilot in Eastern Europe. He was shot down, a POW and got the DFC but never thought he did anything remarkable. His favorite quote was “I never did anything you wouldn’t do if you had to.” I hope he was right. Hats off to those guys.

  7. Andrew says:

    During work awhile back I was taking a break at the Fila of Chik and noticed an older gentleman sitting off to the side with an Honor Flight hat on. For those that are unfamiliar with the Honor Flight, it is a network setup to fly, at no cost, WWII veterans out to Washington, DC to visit the memorial dedicated in their honor. I sat down and spoke with him for awhile. A truly humbling experience.

  8. t. says:

    I’ve been away from the last three Oly classes… last night I watched Charisse and Peiwen work the Clean & Jerk like they’d been doing it since they were children. Awesome stuff ladies.

    I’ve to give it to my Oly instructors. They are the best.

    Now that there’s enough interest in the USAW competitions, starting the oly team is going to be a blast.

  9. No GOOD says:

    Scott and Pat, i feel for your loss. But WOW DFC and didnt think he did anything remarkable… one word for that…….HERO!!!! and the quote …… I love the old timers, they invented half of the stuff we do today.

  10. sara! says:

    :::envious that Maria beat her Fran time by 12s:::

    RNG – my mama’s daddy was a gunner in a B-17 in the 8th from ’42-’44. He completed his 25, only having been shot down once, over France. He left me almost all of his memorabilia and books; it’s pretty amazing to read some of that stuff. He never spoke of it much, though.

    Also, my dad was stationed as WEPS on the Missouri when the Iowa-Class ships were recommissioned in the ’80s; it was very cool to be on the deck when they would explain the surrender and all that. I used to wander around that ship and always end up in the Wardroom – best cheeseburgers EVAR.

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