With overindulgence nearly upon us, many of you have been asking about gym hours over the holiday. The basic schedule will be as follows:
Monday-Wednesday: No change, standard schedule.
Thursday: 9:30am
Friday: 9:30am, 5:30pm
Saturday: 9am
Time to update the pics on the front page! We are going to have a photographer on hand Monday, November 14 at 5pm. Show up, drop Magnum.
Double Unders today! Having a rope sized up specifically for your height will make them easier, and as an added bonus you can choose a handle color that suites your personality. For instance, Fresh can get Powder Puff Pink.
Here is how to size them:
Size your rope, and leave the size you need in the comments. The more ropes we order together, the cheaper they get. We will put the order in Friday, November 11. We will charge your account on file directly, no markup. Cost is TBD, should be less than $30 per. 10+ ropes, 10% off. 15 or more, 15% off.
Here is the website where you can see more options:
I told them to look tough. Vicki and Tori didn't listen.
If you weren’t one of the lucky 20 attendees to the running clinic last Saturday, you missed out! Mark provided some great instruction and drills with regards to efficient, safe running tech, and we had a beautiful fall day (if a little cold) to apply it! Some of the drills and tech we went over:
-high knee, skips, and serpentine drills for staying within your power base,
-turnover drills for applying technique at speed,
-and hill running strategies and techniques for better results.
All in all, a great way to spend an hour last Sunday morning! Check out this video of Chris Solinsky getting after it with some great form (not the first time I’ve posted this, it fires me up!):
BRING A FRIEND TO CROSSFIT!!! Bring coworkers, family and friends for the Saturday November 5th morning class. We will make the workout for all abilities and fitness levels! Remember, if you recruit a friend, you get $50 of your membership for the month! Plus, it’s always fun to see your friends sweat!
Bagan, shorn and in Dockers.
Sunday, November 6th 10am, block off a bit over an hour.
Running Clinic
Key points: learning to run faster while being efficient
Drills to maintain form
Speed VS. Distance running
Keeping your form/speed while tired
Cost: $5 minimum donation, 100% of the proceeds will go to the Boy’s & Girls Club of Cd’A
Given by: Mark Curtis
Coach, North Idaho Cross Country team – 7 years
4x National Champion US Naval Pentathlon Team
1988 Naval Pentathlon World Champion
US Military Ironman Hawaii record holder – 9:13
Both Derek and I highly recommend your make time for this clinic- running is a skill, like ALL the work we do, and when given an opportunity to learn from an expert, JUMP ON IT!
You guys asked for it, so we’re bringing them back… Brayson and Brandon of Krav Maga Spokane will be giving another women’s only Krav Maga – self defense seminar at CF CDA. Make sure you sign up in the comments section and let us know how many friends are coming as well. The guys need to know how many pads to bring.
The seminar is scheduled for Saturday, Oct. 29th from 12:30-3 pm. This is open to anyone so feel free to bring your friends. Cost is $30.
Pukey’s bucket
5-10-15-20-25-30 reps of
Double Under, Push Up, Kettlebell swing (russian)
Rx+: triple the DU’s. Don’t have DU’s? Attempt 1/2 required reps, triple the remaining number of reps in singles.
Swing with as heavy a weight as you can.
“Be nice to the teacher day at CrossFit”
5 rounds, instructor led of:
Deadlift 5×8 @ 30X1 ascending (this is tempo, don’t get your panties in a bunch),
After each Deadlift perform 8 rollouts with your barbell,
After each rollout perform 10-15 Chest to Bar Pull Ups,
then Jog 200m backwards.
WOD poetry.
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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