CFDE Birthday Bash
Saturday October 16th, 7:30pm
Live Band: ROmallIce
Food: Catered by MyFitFoods
We are turning a very special 1 year old! We will be celebrating at the gym Saturday night starting at 7:30. The party will be 80′s themed, so grab some neon, get your best flock of seagulls hairstyle, and come ready to party. Even though foods will be provided by MyFitFoods, please feel free to bring your favorite Paleo dish and some beer (not so paleo).
WOD
Back Squat
1 rep max
then
As many reps as possible:
1 min GHD Situps
1 min GHD Back Extensions
1 min GHD Situps
1 min GHD Back Extensions
Important Reminder!
Because of the CrossFit Olympic Weightlifting Cert being held at our gym this weekend, there will not be a Free Saturday Workout.
WOD
Jerk
6×2
then
As quickly as possible:
25 Wall ball shots
25 Kettle bell swings
25 Hand stand push ups
25 Dips
2010 World Championships in Olympic Weightlifting started this week. Bigger lifters will start tomorrow. The girls in this video weigh 105 pounds and are snatching between 185 – 210 pounds. Pretty incredible stuff.
Max rounds in 3 minutes of:
1 Power Clean + 3 Push Press (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
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