Kristin wanted to see Fran’s costume. Ask and ye shall receive. Fran was a dinosaur, Christmas was Sarah Palin the beauty queen, and I was Nacho Libre. Before you laugh at the tights, just know that I took first place at a costume competition and won 75 big ones!
In Hispanic accent, “These are my recreational clothes.”
Fran didn’t like the idea of dressing up at first. She was fine once she realized she gets treats.
He was away for about a month doing a job a few hours away. While he was gone Darin did as much of CrossFit he could by himself and with no equipment. This included a lot of push ups, sit ups, sprints, and the always loved burpee! He was a little nervous to do his first welcome back WOD but made us proud when he dominated it!
Welcome back, we missed you!
(Left to Right) Kim in the middle of burpees, Darin running out the door thinking he was going to meet pukie, Rigo on his way to more burpees and Steve finishing up his deadlifts.
Darin and Kim blazing through deadlifts with great form. Kim’s new to us but she has made great ground already. We’re excited to see her progress!
Kim catching her breath after a great performance!!We are contemplating replacing the noon class with a morning class. Let us know when you guys want to come in!
Hunter tearing up some pull ups!We didn’t forget all those who helped in the process of getting the place ready to go so quickly. In just 9 days we tore down 2 walls, built another wall, filled in concrete and countless other little things. We couldn’t have done it without the support of our CrossFitters and we think they couldn’t have done it without CrossFit!
Rigo, Kristin (hidden in the blue), Stephen and Jarod making a clear statement.
Derek and Rigo. Breaking in the new place right.
The first muscle up. This was before he indulged in the ice cream sundae!
Before any demolition…we had some work cut out for us!!!
Derek and Christmas…in the demolition stage but close to completion!We’ve had a lot of new faces this week with traveling CrossFitters and new clients. Thanks to all who stopped in during Ironman this weekend.
We want to give a big thank you to Nancy and Dave from Level 4: CrossFit Seattle. They came by on Friday and allowed us to put them through a workout. Then they turned the tables on us and showed us some new exercises that kicked our butts! They are really great people and we would love to have them back again any time.
Dave from Level 4: CrossFit Seattle killing the thrusters while Nancy starts her pull ups.
Nancy blowing through DB thrusters!
Just your typical Saturday at the park with CF CDA! We get outside as often as we can.
We also want to say congratulations to Stephen!! His wife delivered a healthy beautiful baby boy on Friday. Because of this we excused him from the Saturday workout for this one time only.
3, 2, 1…GO!
We’ve been having a lot of fun in the gym lately. Here are a few clips from this week…
Quarter Gone Bad on Saturday
Derek trying to keep his CrossFit Total in check
Saturday was sunny and warm enough to play outside…finally! Needless to say we all shed our sweatshirts and jackets in the beginning of the first round and had a good sweat going by the last one. We hope to keep Saturday’s at the park, weather permitting and they are still FREE.
Jarod has been working continuously on his muscle-ups and has made great strength and technique progress. You can see in this picture the deep dip that is required for a muscle up.
These dips are much more difficult than bar dips. Ring dips are the most challenging of the dips due to the use of stablizing muscles and the depth of the movement. Jarod will be getting many of them in a row very soon!
or
CINDY:
Twenty Minutes of as Many Rounds as Possible:
5 Pull Ups
10 Push Ups
15 Squats
Today we had our first CrossFit Kids class! The kids are members of Bliss Gymnastics and are already very flexible and strong. They are great listeners and solid performers. We couldn’t have asked for a better group of kids!! Keep checking in for thier progress!
Stephen in his first FRAN workout
Jarod doing his first timed FRAN301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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