Gym will close up just a little early tonight so we can get all our trick or treaters out and about. I would like to close up by 6:30.
Wod in a costume if you want….all the more fun!
30 hang cleans (105,75)
20 KB Swings
10 burpee box jumps
DONE…..go home and have that treat!
Hopefully the wod won’t make you feel like the first pumpkin!
Back Squats (135#/95#)
When the song says up, stand up, when the song says down, squat down.
The Fire Team Challenge is a one day event held at CrossFit Hood River in the Power Station Hood River. There will be three events held for co-ed teams of four (two male, two female) in two divisions – RX and scaled. You can expect this to be a traditional CrossFit event that will challenge your fitness levels. All proceeds for this event will be donated directly to the Wounded Warrior Project in honor of Veterans Day.
Entry fee is $100.00 per team. Time to sell those paleo cookies door to door like girl scout cookies but with out the dress.
3 rounds for time:
10 Push Presses 95/65
20 Double Unders
20 Double Unders
WOW! What a weekend! Crossfit Dragonfire athletes represented at the Take Over! And from the results it looks like we did. We had several competitors make it to the finals;The Boyz- Steve and Curt Team Rx, Sarah individual scaled, Jeremy individual scaled, Michele Masters women, Mark Masters men and Chris Masters men.
Great job to everyone who competed and thanks to all who supported our athletes.
And CG did a great job DJing the event.
Complete 4 rounds for time of:
30 air squats
15 hand release push-ups
This workout has a 10 minute cap. Can you do it?!?!?
Most of the crew will be at the Gorilla take over competition at the expo center. But James will be at the gym to run the afternoon class. Good luck to all the competitors. The WOD will be posted at the gym.
AM Class yesterday’s wod!
SAT AND SUNDAY CLASSES WILL RUN NORMAL. JAMES IS RUNNING SAT. AND COLBY IS RUNNING SUN.
PARTY STARTS TONIGHT AT 6PM. PLEASE CALL MICHELE’S CELL AT 971-219-7581 OR HUNG’S AT 503-312-6918 IF YOU NEED ADDRESS AND GATE CODE.
GORILLA TAKEOVER IS THIS WEEKEND AT EXPO CENTER. WE HAVE 11 ATHLETES COMPETING SO COME AND SUPPORT YOUR CREW AND DJ CLAUDIO AS HE SPINS THE TUNES FOR ALL THE ATHLETES. PARKING IS 8.00 SO CARPOOL IF YOU CAN AND ENTRY IS FREE. WODS START AT 9AM AND GO TILL 3PM ON SAT. AND START GO FROM 9-4ISH ON SUN.
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
LIFT UP LUKE
On October 19th, Lift Up Luke united CrossFitters and Athletes around the world to support Autism awareness.
Lift Up Luke is a charitable “competition of cause” with a heavy emphasis on “cause.” Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Project Foundation to support early diagnosis and treatment of Autism, as well as parent education.
Lift Up Luke is not for Luke specifically, but rather, for the “Lukes” of the World: Those individuals and families out there who struggle daily to deal with Autism.
For more information you can visit http://www.liftupluke.com/#the-details
10 minute AMRAP
5 HSPU or 5 strict presses (pick weight and post)
30 walking or split jump lunges
40 sit ups
If you are competing on Saturday then cut some reps out of your warm up to let your body deload and go easier on wod.
Saturday Class is still on and we are cancelling Friday night class for our Halloween party. If you had your heart set on a wod for Friday night then we can make you do one at the party…..wha haha hahaha!
The Gorilla Takeover is this weekend at the expo center and we have 11 people competing and Claudio is the DJ. Admission is free and parking is $8.00 per car. Come support your crew after you get your wod on (-:
Have fun with James tonight!
20 Wall Ball 20/14
20 Overhead Squats 95/65
20 Hang Power Cleans 95/65
20 KB Swings 53/35
20 Deads 95/65
So David inspired me to put this picture up today…..instead of 2 trips to take his plates back he carried A LOT back and looked like picture below (at least there was not one on top of his head)…..I know we ALL DO THIS at the store- LOL!