Clean and Jerk 1-1-1-1-1-1-1 reps
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Compare to Sept 5, 2009 .
Friday night is fight night. If you don't have plans, come see how a couple stud CF athletes do in the cage. My money is on our boys. You can check out some of the fighters bios at following link. Our guys are the last two so be sure to get through the entire video. Good luck Lilienthal and Mahoney. beatdown
REST DAY
Thank you, Veterans!
Slim ready to turn out. I've clearly run out of photos.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
What is going on here? If you're tempted to spot someone on an overhead lift......don't.
Accept the challenges so that you can feel the exhilaration of victory.
George S. Patton
Run 5K
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Compare to October 9, 2009
The ability to laugh at one's self has been demonstrated to be very healthy. Warning, there is ADULT language but I was in tears watching this spoof of crossfit.
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
CF Parkers new Box. Ryan and Kyla will be there Saturday at 0930 to paint there new home, feel free to stop by and check it out.
You don't think you can afford CF training? I don't think you can afford not to! (If you work for SMFR you have no excuse, you have it available to you every day!), protect your job and your longevity..
Rest day.
Little Howard hittin the big one!
