Author Archive
03/08/08 by admin | Blog, Workouts | 3 Comments »
WOD:
50 Squats
40 Push Ups
30 Weighted Walking Lunges
20 1/2 Moons
10 Pull Ups
10 1/2 Get Ups
Today we had a great turnout with people of all capabilities! The fundamental reviewed was the ever-amazing SQUAT! Some may think we review the squat too much but we dont think so. Simply put, it is a backbone of CrossFit and everyday life, making it imperative to have good form: therefore, we practice it a lot!
We had some new faces today with awesome enthusiasm. We love that kind of attitude and hope they will share it again with us during this week’s classes. Everyone showed great effort and completed their workout feeling good but with a sweat! Just the way we want them to! Check out the videos for some slosh pipe fun!
Kristen is OK, she was doing her push ups!!
Jarod, Karla, Kristen and Sally trudging through the WOD.
Joel was already done, I think he was looking for something heavy to lift.
Who wears short shorts?
Derek wears short shorts!
03/05/08 by admin | Blog, Workouts | 2 Comments »
CINDY
As many rounds as possible for 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
You can scale this very easily. Use rubber bands for assistance on the pull ups, push ups however you can, and squats are normal. Just pace yourself as needed or cut the time in half to 10 minutes. Its that easy!!
Tonight we had a great 5:00 class. Jared and his wife Alex came to check us out. Jared has been doing CrossFit for two years and wanted to expose Alex to it. We think they had fun and we hope to see them again!
Jared and Alex in the middle of Cindy. Today was their first visit and they did great!
Kristen warming up.
Yay for Kristen! She broke her PR by 2 rounds totaling 11 on “Cindy!”
Randy’s looking for a way out…not while Derek is around!
03/03/08 by admin | Blog, News, Uncategorized | No Comments »
Today Lisa coined the word of the day, Hope! She had ACL surgery and wants to improve her fitness to where she was before the surgery. We want to get her beyond where she was! Her husband, Craig, is very supportive and encouraging. We love Lisa’s enthusiasm for fitness and life.
Kristen rockin’ the slosh pipe!
03/01/08 by admin | Blog, Workouts | No Comments »
Well we had out first free Saturday workout, and it was a blast! We went over some technique on the squat and overhead squat, and did a few other basics. I heard a few groans when we said it was time to start the workout (I think they thought we were done), but once we started everyone really got into it and put forth great effort and had a good time! We hope to see you guys this week for your free week. If not come by for next saturday!
- check our hours under “fees/schedule”.
The Group
Derek looking like he’s having a little too much fun coaching
Kristin, Ariana, Mario, and Jessica. Mario went to work shortly after and lost his breakfast. We’re just sorry we missed it. Good Effort!!!
Kristin, Ariana, Mario and the
enthusiastic Lisa.
Great job everyone!
02/28/08 by admin | Announcements, Blog | 1 Comment »
This Saturday starting at 10:00 am we will be holding our first FREE workout.
Anyone can come and workout with us no matter what your fitness level is. How is that? Because we use CrossFit as our workout and EVERYONE can do CrossFit! We will simply scale the workout to your ability.
However, understand that you wont be given an “easy” workout by far. We focus on intensity too!
If you enjoy the workout and atmosphere then please stay and talk to us about class times or about the CrossFit Concept in general. Or feel free to just stick around for a while and see all the crazy and fun things we do when not teaching a class.
Below is an example of what happens when you get a few extreme CrossFitters together on a weekend away!
CrossFit CDA and CrossFit Spokane – playing at the pool
02/26/08 by admin | Blog, Workouts | 3 Comments »
This is Chelle, our first victim. She wanted to try a quick workout, so we had her do some squats and push presses. She had perfect squat form, and we can’t wait to put her through some more! We are doing a free CrossFit class this Saturday at 10:00, hope to see you there!
02/25/08 by admin | Blog, News | No Comments »
We had a great time this weekend while attending the USA Weightlifting Sports Performance Course. We learned a lot of great techniques and met some amazing people. There was a large turn out of Washington CrossFit Affiliates and members including Mt. Baker CrossFit and Jogo CrossFit Bellingham. It was awesome to finally meet you guys and we hope a Washington CrossFit Games can be arranged!
02/22/08 by admin | Blog, News | 1 Comment »
We’ll be attending the USA Weightlifting Sports Performance Course this weekend with our friends from CrossFit Spokane, Angela, Mike and Brandon. We hope to get some extra insight this weekend and improve our Olympic lifting technique.
Here’s a pic of the class Derek attended for the CrossFit Olympic Lifting Certification with Coach Burgener.
What a great guy Coach was!
02/18/08 by admin | Blog, News | No Comments »
So we moved into our box, which is located in Bliss Gymnastics! (Address is in contact link). We won’t be on a set schedule until April 1st, but we will set up workouts by appointment in the meantime. So email us or give us a call and lets workout!
Christmas, Coach and Derek at the Charlotte CrossFit Certification
01/29/08 by admin | Announcements, Blog | No Comments »
CrossFit CDA is currently in the affiliation process and should be up and running sometime in February. Here is a pic of our trainer, Christmas, doing a beautiful overhead squat. Keep checking back for updates! If you have any questions, feel free to drop us a line at info@crossfitcda.com
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Kristen is OK, she was doing her push ups!!
Jarod, Karla, Kristen and Sally trudging through the WOD.
Joel was already done, I think he was looking for something heavy to lift.
Who wears short shorts?
Derek wears short shorts!
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