Established 2007
Get em while they're hottt.
Please purchase your shirts directly through us at class. The CFShirts website is for the community at large, we make a smaller commission on those. These are paying for the new squat rack and flat bench!
T-Shirts are available in S/M/L/XL
Girls Tanks are available in S/M/L
20$ per shirt
Thanks to Jodi at Stefanodembro and Aaron at CrossFitShirts.com for helping out with these. Check out the picture of Sal on the CFshirts site in our affiliate section.
Internet access is scarce where im at, go ahead and use this for the Wed WOD. I will update again when i return.
Post time or loads to comments.
Signing off from Bogota, Colombia
Obligatory Handstand shot
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
When Jacinto speaks, you listen.
Group class participants are welcome to come early if they'd like to warm-up on their own and get started before 12. This WOD make take a little longer than most workouts.
Notes:
1. We got more of the soft gray mats and cleaned up the old ones to encourage their use. In order to keep them in good condition please refrain from wearing shoes while on them and wipe down when you're done. Take some time after or before class to use any of the mobility/recovery tools that we have on them. (Foam rollers, the stick, back peanuts, stretch straps.. etc.)
2. Beginner and Group classes are always scheduled back to back so you can use the space as an "Open Gym" during the class that you do not participate in. Take advantage of this! The running class has equipment priority.
3. If anyone belongs to an organization which they would like to promote, please send me the link and we'll put it up on the "Community Links".
4. When you get to class, remember to sign in, pay a coach, THEN check off the payment box. Please make this the first thing you do after putting down your stuff.
Playing with false grips
Impressive strength covered in gold paint
Some fast, very lame push-ups
5 Rounds for Time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
3 Minute Rest
Post rounds to comments
Been a long time coming.
3-3-3-3-3 reps
Post loads to comments.
Accessory work:
Dumbbell Overhead Walking Lunges
Wheelbarrows with a partner
Dumbbell Thrusters
Dumbbell Bear Crawls
Thanks to everyone who came early and helped either clean up or help with the pull-up bar. You guys and girls are awesome.
Adam
Mark Sisson's Nutrient Breakdown
What makes you eat more when you're not hungry
Is the information superhighway keeping you awake at night?