A couple of upcoming events.
Our very own CL will be attending his CF level one cert this weekend at Crossfit Xfactor. Good luck little buddy!
remember Monday we will be playing beach volleyball (Yes, I did say BEACH Volleyball..there will be sand!), so if everyone can meet at the gym early and warm up. We will be leaving the gym at 5 pm. The volleyball place is on SE 175th and Stark.
400 M row sprint
1 min rest
Then pick a lift and work it in a 5×5 or 3×3
Hung and I need to be out of here tonight by 6:30pm just for a heads up.
Let’s Get this TEAM DRAGONFIRE!
Open gym with RD
We need to get a list of who is interested in going to Lake Shasta and the Oregon Games down in Bend. I will put up a list of both events in the gym. Please sign up as soon as you can so we can plan ahead. QB is looking into a place in Bend.
Shasta dates are: Aug 10 through the following week
Oregon Games are: Aug 24, 25, 26
and here is a pic of Big Steve on the first WOD at the new gym. Do you notices any changes to this guy?
Steve has lost a lot of weight (about 20 lbs) and has made great gains with his mobility. Way to commit to the greatest sport in the world.
OHS (95,65)you can take from rack today (-: cause I am feeling nice!
Wodin’ with CG today- have fun!
Wodin’ with rd today- enjoy!
Jog lap, 7 GHD situps, 7 back extensions on GHD, 70 double unders
WOD: 7 Rounds
7 Kettlebell swings (1.5 pood/1pood)
7 Knees to Elbows
7 Box Jumps (24,20)
Old times: AD:11:41rx1.5p, M:13:24rx1.5p, RD:11:33 rx, QB:16:43 kneeups and step ups
15 Ground to Overhead
10 Ground to Overhead
5 Ground to Overhead