130911:
Row 2 K
OR
Run 1 Mile
-then-
“Purple Drank”
4 rounds of:
6 Deadlifts (315#/225#)
12 Ring Dips
40 Double Unders
-then-
3×25 GHD situps or 3×25 weighted situps
NOTE: Sit ups with feet anchored and weight behind head or under chin
—
630 Vertical Mobility (donation suggested)
Any ladies game to team up for a beginner/1st time competitor competition?
Teams of 3.
It is Sunday, October 13, beginning at 8 am.
Let me know!
http://ctccrossfit.com/comp/
I second what Melissa said. If any guys are interested I would like to get my feet wet in a competition.
Melissa I’m in!!
Yay!
We need to find a 3rd. Any ideas? Email me at mperignat@hnzw.com.
Gah! I’d love to but I can’t that day!
🙁
Happy Birthday Daniel Brandfast!!!! 42 never looked so good
Happy Birthday! Crossfit has done wonders for you. I thought you were turning 38.
Happy Birthday Daniel!!
Having car trouble 🙁 plus side I biked 6 miles–3 miles to the gym this morning then 3 miles to the shop this evening to pick it up.
2k row
13:23 @155#, banded (thin Red) ring dips
ROLLER GIRLS GAVE A BRILLIANT SET OF FLAGS JUST RIGHT FOR 9/11/13-SALUTE!! THEY ROCKED THAT WALL…please ladies, post your flag! so much fun-glad for the climbing world, their roller season is done..enjoy!