Run 5k
Back Squat 5-5-5-3-3-3
Upcoming Events:
Olympic Lifting classes will also be offered starting in December. Classes are up to 2 hours long and will focus on either the Clean & Jerk or Snatch. Cost is $50. Sign-up sheet will be on the wall at CFLT. Only 3 spots per class! These will be designed to increase the skills of the novice CrossFitter's Olympic lifting, and thus perform better in group WODs.
We are having our second "CrossFit Kick Start" class starting in January! Classes are Mondays and Wednesdays at 10:15am, as well as 6pm. Sign-up starts in December, so if you are interested email or call soon!
Fitness
- "increased work capacity across broad time and modal domains." - Greg Glassman
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July 2009
July 31, 2009
Friday WOD
Warm-Up:
GHD Sit-Ups
GHD Ham Raise
Muscle-Ups
W.O.D.
"Diane"
21-15-9
Deadlift
HSPU
Robin looking for her competition.
July 29, 2009
Thursday
This is not a traditional "rest" day. Get outside (early because I don't want you to melt) and be active. Run, do stairs, sprints on the track, ride your bike, or walk hills with the family!
Wednesday's WOD produced more PR's!
Overhead Squat:
*Lori - 110lbs
*Cari - 105lbs
*Rico - 125lbs
July 28, 2009
Wednesday WOD
Warm-Up: (to be determined)
W.O.D.
OHS 5-3-3-2-2-1-1
3 Rounds for time of:
15 Pull-Ups
15 Box Jumps
Row 1k for time
So you want to train your "core" eh? How do you "get-up"?
Welcome to Rico Palomino from the Tampa, FL Fire Dept. Rico was in town visiting relatives and stopped in for a WOD. IAFF brothers are always welcome. Thanks for coming Rico!
July 27, 2009
July 26, 2009
Monday
Rest
A very Happy Birthday to our own Cari Blair! I did not forget, and yes this is a day late (not the actual post though). A special "Cari" WOD in celebration will be on for Tuesday!!!
July 25, 2009
July 24, 2009
Saturday WOD
CF Warm-Up x 3
W.O.D.
"Lynn"
5 Rounds for max reps of:
Body weight Bench Press
Pull-Ups
*If you cannot do BW bench press, scale the weight down. This should still be difficult. If you are a newbie, you can do push-ups instead. Same goes for Pull-Ups...jumping or assisted.
...and some days, you just feel like "eyeballin" somebody...
July 23, 2009
July 22, 2009
Thursday
Rest
Lori P. and Cari B. showing how they spell CrossFit.
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