I can’t believe it has been 10 years already.? As cliche as it is, I remember it as though it were yesterday.? You might not remember what you had for breakfast this morning, but everyone can remember where and what they were doing when they found out that our country had been attacked and innocent Americans lost their lives.
The City of Coeur d’Alene and the CdA Fire Department are puting on a special 10 year memorial service at the CdA September 11th Memorial and Fallen Heroes Memorial in Cherry Hill Park this Sunday September 11th.? Please come to remember what this country went through and how far we have come since then.? Remember the fallen innocents as well as the fallen heroes of that tragic day and those who have fallen since to protect our freedom
4 Rounds:
A1: Split squat x 16 (rear knee kisses ground, use DB’s if comfortable)
A2: Muscle snatch w/ empty bar x 15
B. Sprint for 30″ on the Erg, go for max cals. Then, EMOTM for 12″ hit that same number as fast as you can.
Everyone always asks how to make a good and healthy paleo chicken salad, tuna salad, potato salad, etc…. well, here is the secret. ?You can make your own PALEO MAYONNAISE! Try it out!
Teams of 3, 30 RFT:
3 DB Hang Power Clean
6 Pushups
12 Squats
Partner does 1 full round before the next can begin, only 1 working at a time. Use a weight that challenges you.
The Dirty Dash in Spokane is on August 20th! We’ve got 5 signed up for the 11 am wave so far… let’s get some more crossfitters in there! We had about 20 athletes at the Warrior Dash, and it was a blast!
Calling ALL Crossfit Women… come to a self-defense seminar THIS SATURDAY at 1pm. It will be held at Crossfit Coeur d’Alene with Brayson and Brandon. If you have daughters, mothers, friends or co-workers who would be interested, let them know as well! This will be a valuable seminar that EVERY WOMAN should attend. $30/person, about 3 hours long.
Warrior Dash is mud-crawling, fire-leaping, extreme run from hell!!! This fierce running series is held on the most challenging and rugged terrain across the globe. Warriors conquer extreme obstacles, push their limits and celebrate with kick-ass music, beer and warrior helmets!
We are planning a CFCdA trip Sunday July 17th for the NOON wave to go to the North Bend run! Let us know if you can attend and we will plan on doing a CF caravan!!! The cost is $50 for the race and whatever you can to chip in for gas. It will be a great way to challenge your body and to have fun with the amazing athletes from CFCdA. If you have questions about the run, click on the link above.
When was the last time you challenged yourself in a fun and DIRTY way???
Another group of hard chargers will be joining the group classes! We had a good mix this time around: a family of four, a pre-school teacher, a nanny, and even the crew from our favorite watering hole! Welcome them with open arms and show them the ropes!
Also, gluten free Janurary is almost over… how do you feel? Was it hard or relatively easy? Any changes, good or bad? Will you try to steer clear of gluten from now on? Let us know!
Last week we graduated our 14th Boot Camp class, 7 lucky souls on their way to true fitness. Congrats to you all, we can’t wait to see how everyone progresses!
No pics this time around, I accidentally deleted them. Boooooooo
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