5 Rounds for time
5 Burpee Clean & Jerk (95#/65#)
5 Overhead Squats
5 SDLHP
5 Hang Power Snatch
Use same weight for all. Post times to comments.
GYMNASTICS SKILLS INSTRUCTION
We are trying something new this weekend. On Saturday after the the Olympic Lifting Class we will be having a FREE Gymnastics Skills Instruction. This "open gym" will focus solely on body weight only movements. Your coaches will choose 4 gymnastics exercises, for example: pull-ups (dead-hang, kipping, butterfly), handstands, handstand push-ups, muscle-ups, L-sits, dips, rope climbs, etc… You will spend 20 minutes at each "station", then rotate until you have completed each exercise. If these are skills that you are lacking or would like to work on, please join us from 12pm to 1:30pm this Saturday 06/13/09. All current CFEC members are welcome.
GIRLS
There's a popular T-shirt being circulated around the Crossfit community that reads: "Some Girls Go To The Gym…Hot Girls CrossFit." Check out some of our Hot Girls!
5:30am
Rose 20:34
Carrie 21:29
Liza 16:30
MaryEllen 20:31
Steve 2054 RX
Newman 13:53 RX
Lisa 19:00 RX
Paul 16:19 RX
Hey, I think Fallica would still be working if that was really his wod time. I know he likes to go to extremes at times but….???
Great video. Tiffany you are a stud. That t-shirt should read “Hot, STUDLY Girls Do CrossFit”.
Thanks for all of the Crossfit encouragement Lisa! Your bark is definitely louder than your bite. I know MANY, including I, appreciate it much!!! ;0)
8:00am
David 24:29
Laura 27:03
Dan 25:54
Jason 18:26 RX
9:00am
Derek 17:58
Greg 21:20
Ed 16:30 Rx
Bill 16:50
Michelle Z. 13:22
Kim 18:40
Amanda 16:20 RX
George 13:45 RX
Tina 14:24
Monica 18:25
10:00am
James 18:45 RX
Teshina 12:00 Rx Go Heavier next time
Dusty 16:27 Rx
Yvette 18:13 Rx
Ja’rod 20:18 RX
Dan W. 20:06 RX
Delia 3 rounds
Robert 19:11
Brad 20:16 RX
5:00 pm
Justin 21:57 Rx
Chris 21:43 Rx
Robbie 14:16 Rx
Chris A. 19:43
Scott 11:47 Rx
Doug 19:07
Phil 20:17
Sonya 23:30
I want to wish Janie Thomas and Tony Patterson good luck tomorrow at their Level I Cert this weekend. I know they’ve both trained very diligently towards being able to perform well at this cert. Myself and all your CFEC family wish you the best of luck and we know you’ll make us proud.
Delia: Thanks for the thanks… Keep striving for the Full Range of Motion, the strength will come.
Janie and Tony: Good luck, you will both be awesome, don’t forget to have FUN!
Tiffany: You Rock at Handstand Push Ups and Ring Dips… And Pull Ups, of course. I want to be you when I grow up! You are one Hot CrossFit Girl!
J. Pederson go kick some butt at the cert.
Janie, keep your eye on him. He’s a tiger and we don’t want anybody to get hurt.
Big Mackley, nice work today. You need to share some of your mojo. Way to go.
Note to self: used #65
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