" Double Helen"
1200m Run
63 KB Swings 53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.
Coaching Tips: Take care of your hands prior to arriving at the gym to do the workout. Take precautions to prevent damage to your hands, by way of blisters, tears, etc. The grip will get a real test during this workout, as well as your mental toughness.
REMINDER: This Saturday, November 20th, from 9:00 a.m. to 1:00 p.m. CFEC will be having our "Fran Opening," celebrating our move to our new facility. Come join in the fun. Get a workout in and stay for refreshments and food. Dave Castro from CrossFit HQ will be in attendance to help celebrate CFEC's "Fran Opening." All are welcome.
It's kind of nice that we can have rope climbs in a workout for our classes and no one has to wait to get to the ropes. The Saturday morning class, with Anders, owner of CrossFit P.B., joining in for some 18' rope climbing fun. We've had a few people, who haven't had rope climbing in their programing, leave with some nasty scars on their legs. A few weeks to let the wounds heal and you'll be ready for some more.
5:15am
Eric 34:30 Rx
Rose 36:34 Rx
Steve-O 23:34 Rx
9:00am
Tina 31:29 Rx
Sabrina 26:21 Rx PR
Jeff A. 28:14
Dano 27:30 Rx
Tiffany 27:56 Rx
Teshina 22:56 Rx PR
Monica 23:32 Rx PR
Roselynn 24:42
Yvetee 30:13 Rx
Brandon 28:09 Rx PR
Dawn 30:22 Rx
10:15am
Chad 26:30Rx PR
Rebecca 23:58Rx PR
Briley 25:22Rx
Alex 29:57Rx PR
Traci mod. w/o
Robert 22:56Rx
I love how in that picture all the ropes seem to disappear into the sky just like Jack’s beanstalk.
5pm
Dean 28:40
Sara 32:57Rx
Dano J. 27:48Rx
Sonya 34:13Rx PR
Jim D. 32:20Rx
Michelle Z. 25:25Rx
Tina R. 33:32
Susan 36:52Rx
6pm
Mike 23:49Rx PR
Jessica 36:25Rx PR
Audrey 32:05
Joe 30:49
Sloane 25:45Rx PR
Kim 36:20Rx
Newman, I took that picture and I intended the composition to mirror that of the beloved childhood tale of Jack and the Beanstalk. This is in direct correllation with how, at CFEC we re-discover our lost childhoods and wipe our nostalgic tears away with our blistered palms. Oh, but what I really love is how you’re back there doing the Asian squat.
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