Lift Day!
Come on in and get your lift on, or make up a WOD…you choose! Snatch, clean & Jerk, Dead….get er done! Do in 3×3’s or you can work in an emom. You can come early, I’ll be here at 4:00 pm. If you are brave enough, come workout in your Halloween costume! Happy Halloween and please be safe.

“Grace” Barbells for boobs

Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California.

For Time:
30 Clean and Jerks (135, 95)

optional wod is tabata rows for meters (8 rounds)- score is lowest set

“Bradshaw” Hero Wod


10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225,155)
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


Here is Keanu at the Regionals in the Reebok video box-LOVE IT!

500 meter row (no need to kill it-just warm it up)
wall stretches to open up back and bergner warmup

4 rounds- You will add 10-20 pounds to your weight each round-figure your weights before hand so you can have them ready to put on bar- write end weights on board. Yes you must take it from ground-not rack. I really want to see good range of motion and form today……so if this is a harder skill for you don’t worry about the clock and work on improving your OHS technique!

15 OH squats
15 pushups games style

Don’t forget to let me know if you are joining us for dinner tomorrow night at Joe’s Crab Shack….I want to put in a reservation.

“VP” Bday WOD

Happy 32nd Bday VP!

So when I was thinking of creating a bday wod for Val, KB’s kept popping in my head because when VP started crossfit her KB swings were hard for her and they hurt her back….she really didn’t like them much and they were a bit scary looking……but then she got the movement down and mastered them…..and now has some of the BEST KB swings in the gym! So here ya go Val (:

4 rounds (all movements men 1.5pood , women 1pood

15 KB Goblet Squat
15 KB lateral jumps
15 KB Swing

Finish wod by completing 32 du’s after your 4 rounds!

Bday dinner with VP at Joe’s Crab Shack Friday night at 6:30pm. So far we have VP, EJ&KJ & H&M- let me know if you can make it- the more the merrier!

31 HERO’s WOD shirts came in- I have a list of people and sizes and will have them out in the gym for pickup!


“300″- yep the workout that got those men ripped for the movie 300!

25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps, (24,20)
50 Floor Wipers (135,95)
50 Kettlebell Clean & Press (35/25 with one hand-can switch)
25 Pull Ups

Old times are posted on May 13, 2011

Hangover WOD from the cheat day.

Friends, family, and a good time! Thank you everyone for coming and making this such a good time. And a special thanks to all that brought food and drinks. They were sooooo good.

I posted all the photos on our FB.

Buy in: NFT
20 GHD
3 rope climbs

Complete three rounds for time of:

60 double unders
40 Abmat sit-ups
20 burpees

Ted’s birthday WOD



12 minute ladder…get bas high as you can..No QB not that high.

Start out with 1 CTB and 1 clean and jerk @135/95

Then 2 CTB 2 C&J, the 3 CTB 3 C&J and so on. Try to get through as many set as you can using this rep pattern in 12 minutes.

Happy birthday cousin Ted from all of us at CFDF! There will be lots of treats tonight at the party. I see cakes,pies, cinnamon rolls, and other sinful treats in our future! Red robin! Yummmmm!

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