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Saturday, August 24 2013

Posted by Mandee on August 23, 2013   |   8 Comments

GlenGeorge CMichael MColin one L

 

 

WOD: (for 8am and 9am classes)

1600m run

50 KBS 24kg/16kg

1000m row

45 WBS 20/14  10′

800m run

40 pull-ups

 

CFHSV Running & Endurance WOD:

2 minute plank hold, then

run 2 miles

10 mountain climber push-ups

rest 7 minutes from the time the run is complete

run 1 mile

15 burpees

60 second plank hold, then

run 1 mile

meet at Cross Country Course at 8am

 

REMINDER! Bring a Friend WOD at 10am! You do not need to sign up on MBO. Please arrive early enough for your friend to have time to sign a waiver. If your friend will be using childcare, please make sure they arrive plenty early to fill out a waiver at the Matrix as well.

Squat Therapy Workshop today at 11am! Please sign up on MBO to reserve your spot!

8 responses to “Saturday, August 24 2013”

  1. Mandee says:

    Glen! George! Michael! Colin! Looking good on the TGUs! 🙂

  2. SabrinaP says:

    Thank you, Coach DB and all of the coaches, you made today’s Bring-a-Friend event both educational and memorable. There’s nothing more romantic than seeing your husband sucking wind right along side you! We both enjoyed it!

  3. Nathaniel says:

    19:48 rx

  4. David M. says:

    24:22 Rxed
    Scaled up to a 10 pound vest and 2 pood KB….however forgot that 1600m is 4 laps, not 3. Each of those 3 laps was about 2:00 so probably would have been around 26:30.

  5. David M. says:

    Great Squat Workshop today. A lot of people improved in just an hour. Thanks Tracy! Also, thanks to Matthew for filming all of our “butt winks”.

  6. CoachDB says:

    A great big Thank you to Mandee, Nathaniel, Michael, Mimi and all the other Coaches that helped plan and assist with the Bring a Friend CrossFit Introduction and WOD.
    A bigger THANK YOU to all the CFHSV members and friends that came to this awesome occasion. We had 52 people at CFHSV for this and let me tell you, nothing brings more joy to me than introducing people to CrossFit, the CFHSV Community and the lifestyle of elite fitness. What a blessing to be a part of this. Great job to everyone and I hope you loved it and learned. Train Hard, Train Smart, Train to Survive! Respectfully, CoachDB

  7. Tracey says:

    Good squats are coming our way!!!!! Nice improvements in less than 1 hour. Keep up you practice!!!
    Also, look at your fellow CF’s squats… Analyze and learn. Don’t correct them unless they ask you to. Haha