Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Attention Members!!!! There will be no morning classes (6am to 8am) on Tuesday 1/19/10.
Rest Day/Make up Day/Skill Development
September 4, 2010
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The CrossFit Journal covers different aspects of the CrossFit Program in great depth with articles, drawings, photos, links, challenges, and assignments. |
This photograph is a registered trademark of CrossFit Inc.
World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
Saturday WOD Makeup
Joe from “CrossFit Hardcore” 17:40 RXD
Ryan 18:47 RXD
Hani 23:57 RXD
Matt 24:40 RXD
Mike 25:17 RXD
Dixie 40:41
Mel made up Tabata with 351 total. Great Job!
AMRAP in 15:
10 wall balls 20lbs
10 ghd sit ups
10 back ext.
9 rnds + 8 back ext.
AMRAP IN 20 MIN
2 MUSCLE UPS
4 HSPU
8 KB SWINGS 1.5 PD
9 RDS + MUSCLE UPS AND HSPU’S
Hey Garey don’t forget your head hickey.
for time 100 squats 4:43