logo

Sunday, October 19 2014

Posted by Mandee on October 18, 2014   |   5 Comments

Allie

 

 

WOD:

“Eva”

5 rounds for time of:

800m run

30 KBS 32kg/24kg

30 pull-ups

 

REMINDER: Next Saturday, October 25th CFHSV will be hosting Barbells For Boobs! This is a free WOD for all CFHSV athletes! Click here to make a donation to CFHSV’s Barbells For Boobs Fundraising Team. Join our team and start fundraising on your own, or just make a donation to one of our athletes who has already started fundraising! Either way, you are helping a great cause!

5 responses to “Sunday, October 19 2014”

  1. Mandee says:

    Allie! Sporting fabulously manicured nails while lifting heavy! Love it 🙂

  2. George C says:

    Allie! Way to go!

  3. Bradley says:

    49:17 Rx

    2 and a half years ago I could only finish 4 Rounds at 24kg. Thanks to the coaches for the great programming and pushing me. It’s great to see the progress.

  4. Courtney says:

    64:06 RX
    Tracey never gave up on me! Thank you!!!

  5. seo plugin says:

    Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there’s even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That’s right AUTOMATICALLY, just watch this 4minute video for more information at. Seo Plugin