Please come hang out with the CFDF crew at our house at 6pm this evening for a BBQ- bring a side dish if you want. Sad that there is no open gym……don’t worry I can put you through a swim wod if you want (-: Swimsuits if you want to hit the pool! If you need to know how to get to our place call me on my cell at 971-219-7581.

CL wants to put on an early morning class. Anyone interested? He is thinking a 5 am class. I’ll put a sign up at the gym.

Dresses $600, Shoes $600, no boys in sight…. priceless.

Warm up: Dead lift skills-skills-skills (Do not go heavy)

2000 meter row

Rest 90 seconds

2 minute AMRAP

DU’s

Rest 30 seconds

200m sprint

******* BBQ at our house tomorrow at 6pm to celebrate KL’s and QB’s bdays! Bring a paleo-ish dessert or side dish (-:

Warm up: Lift and 1 Gymnastic Move: Handstand, rings, dips etc.

WOD

3 rounds

5 behind the neck shoulder jerks 135/95
15 TTB
30 jump touch 12 inch above max reach

Cool down: Work a skill

Thanks to Wodfather and CL for helping out this last week.

Warm up: Lift program or 3×3 Dead lift

WOD

AMRAP 10
5 CTB
10 One arm KB Snatches (Switch as needed) 1.5/1 pood
5 High box jump 30/24

Looks like you guys had some great wods this week! We really enjoyed our vacation but are looking forward to being back with our cfdf crew! See y’all tomorrow am (-;

Good thing we have great coaches!

Check out these two super stars at the 2012 Crossfit Games. The lucky dogs got to hang out with Kstar and get on his Mwod video.

Warm up: 100 DU’s

WOD:

2 rounds

Max stict pull ups with blue band.

Sandbag lunges  up and down the gym

50 situps

10 Wall climbs w/pushup on the ground

10 Med ball clean wall balls

Buy out:

Dog pee Alphabet!   (both legs) Haha ask coach  CL!  Good luck and happy birthday you two!

Birthday WODs tomorrow! Guess who they are? Noticed I said WODssssssss.

Warm up: 1 mile run or 1000 m row

WOD

Bench Press 1rm
and then
Front Squats 3-3-3-3-3

Team work!

Warm up: 150 DU’s and lift

WOD

7 rounds

200m run
5 Hang Snatches 135/95
Rest time 1:1