Wednesday September 28, 2011

Kylie (16) on her way to completing her first Rx Fran!  Good work Kylie!

**lululemon Trunk Show Today 8-10am**

• Today lululemon is holding a trunk show at Cadence from 8am-10am. So in addition to programming the same workout for both CrossFit and C-Sport, we're going to run those 2 hours like open gym. CrossFitters and C-Sporters alike are welcome to come anytime from 8-10am to complete the workout and check out the lulu gear for sale.

WOD... a bonus benchmark this week :)

"Filthy Fifty"

For time:

- 50 box hops (24")

- 50 jumping pullups

- 50 KB swings (35)

- 50 walking lunges

- 50 K2E

- 50 push presses (45)

- 50 back extensions

- 50 wall ball shots

- 50 burpees

- 50 double-unders

Compare to Oct 31, 2009 and Sept 19, 2009 

Post results and thoughts to comments.

Saturday October 31, 2009... Happy Halloween!

Successful hunt.

New CrossFit class at 6am Tues/Thurs.

There will be more additions to the schedule as we move to the new building.

For today, if it works for you to come early, you can get started as early as 9:30.  

WOD

"Filthy Fifty"

Complete the following for time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments. Compare to 9/19/09 under CFC benchmarks.

Saturday September 19, 2009

Joey showing a great snatch catch position.

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time and thoughts to comments.