WOD 11.27.2009
Max Out!
1′ on 4′ off
Burpee
Box Jump
Push Press
Jump Squat
D Ball Slam
Author Archive
New and Improved!
I hope everyone had a great Thanksgiving! December is upon us, and with the new month comes a few new offerings from CFCDA:
First, regarding morning classes: As of this week, we will be offering 7am classes 5 days a week. We are adding Tuesdays and Thursdays at 7am. These will be rowing-focused classes, and will be part of the new Enduro Squad.
Also on Tuesdays and Thursdays, Dan Shaw will be leading running classes at 6am. Like the rowing classes, these will be part of the Enduro Squad. Read more about the Enduro Squad here.
The climbing wall is nearly complete, we just have some routes to tape and have to pretty-up the pad area. Dan has put together a check list for all aspiring climbers that must be completed prior to your being cleared to climb. Read more about costs, how to sign up, and requirements here.
Thanksgiving Hours
Hey everyone, many of you have been wondering what is going on with the schedule (for both Boot Camp and the WOD group) this Thanksgiving Holiday. Here is the skinny:
Boot Camp:
The next class is SUNDAY at 6:30 pm. Be there to sign up for the two remaining classes!
WOD group:
Monday-Wednesday: standard schedule.
Thursday: 9am pre-thanksgiving WOD
Friday: 9am post thanksgiving WOD
Sat: Whiskey. Tango. Foxtrot. 10am, challenge WOD.
Free ZONE webcast- Nov. 15th 6am
CrossFit.com is sponsoring a FREE webcast with Dr. Barry Sears this Sunday, Nov. 15th. It starts at 9am EST (6am PST) and will go through 1pm EST (10am PST). If you are interested in the zone diet (all of you should be) this is a great opportunity to get some info from the guy who started it. Follow the link below, create an account, and get informed!
http://live.todocast.tv/template.ma-16×9.php?EventNumber=TDC-E1185
WODs NOV 2-NOV 7
The WOD page is back! We’ve been busy with the move, and not had time to update recently. Things are getting back to normal, so look for regular updates once again. Here is an overview of what we did last week:
NOV 7- Saturday
Death by 10 meters, Dodgeball.
NOV 6-Friday
TBA
NOV 5-Thursday
3 RFT 20 PP 95/55# 20 SDHP 95/55# 50 DU
NOV 4- Wednesday
4RFT 10 DL 225/150# 25 WB 20/16#
NOV 3-Tuesday
Nancy- 5RFT 400m run 15 OHS 95/65#. New gym record: 12:49 Jonathan
NOV 2-Monday
TBA
Derek is Back!
Derek is back, safe and sound! For those of you who have never met him, just look for a slightly shorter, less-attractive version of me.
Goings On
Been a busy few days! We wrapped up Boot Camp 4, congrats to Vicki, Debbie, Mike, Chris, Jake, Ashley, Keri, and Emily! I will be posting pics shortly.
The Halloween party was a ton of fun- props to Yates for the costume of the night. You can’t forget a hairy dude in fishnets and rollerskates. I’m pretty sure that gave a few people nightmares. On top of that, we had some great games of dodgeball, and figured out that Seth has some skills at the beer pong table. Again, pics are coming soon, on our Flickr page as well as Facebook.
Boot Camp 5 will be starting up Monday, November 2nd! A whole new crew of athletes will be roaming the gym, make sure to introduce yourself if you don’t recognize someone!
Last, some info on the new box: All has been moved, and it is slowly getting back together. The PLU stations will be the last to go up, look for them by the end of this week. We still don’t have our signs up, hopefully we can cobble something together so you guys can find us. In the meantime, look for a brown warehouse, directly behind Blondie’s Deli on NW Blvd. The address is 1533 NW Blvd, for those of you who want to map it.
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