Friday, 10 August, 2012

Posted by Mandee on August 9th, 2012

24 responses

Warm-up: 400 Meter run 2-3 rounds: 4 Ring rows 8 Barbell thrusters 12 GHD sit ups Workout: "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

WOD Demo with Northwest CrossFit - video [wmv] [mov] [HD mov] Reminder: Powerlifting class is cancelled for tonight! Meet us at Mellow Mushroom at 7:00 instead!

24 responses to "Friday, 10 August, 2012"

Mandee says:

August 9, 2012 at 3:56 pm

Wendy and Clair showing us how it's done! :)

Rosemary Kramer says:

August 9, 2012 at 5:07 pm

Hey Guys, there won't be a swim WOD this week. Sorry for the last minute notice! We'll plan for next week!

AP says:

August 10, 2012 at 2:05 am

27+5 PR

Tasha W says:

August 10, 2012 at 3:09 am

Great pic! Go girls!!!

AJ says:

August 10, 2012 at 3:28 am

Yay! looking forward to next week. I've been out of town the last two weeks and was hoping to get a few more times in before summer ends!!!

AJ says:

August 10, 2012 at 3:32 am

Cindy is one of my absolute favs :)

Brian says:

August 10, 2012 at 4:15 am

They are doing it wrong :)

Clair says:

August 10, 2012 at 4:42 am

16+8 (PR). Great morning!

Clair says:

August 10, 2012 at 4:44 am

We are...? :)

Clair says:

August 10, 2012 at 4:46 am

Aaron that is AWESOME!!

Brady says:

August 10, 2012 at 4:54 am

10+7 (PR)
every little PR helps!!

Aaron = CindyKILLA

Justin says:

August 10, 2012 at 5:58 am

Nice

shawn r says:

August 10, 2012 at 6:20 am

14+13

Mandee says:

August 10, 2012 at 6:48 am

Just a reminder that our NEW SATURDAY SCHEDULE starts TOMORROW! Classes at 8am, 9am, and 10am. Please sign up on MBO to reserve your spot! CF101 will be at 11am. Thanks! :)

stacey says:

August 10, 2012 at 7:10 am

Claire! looking good in that sweat band!! i bet its a fancy LULU band, isnt it?

youre too cute and looking strong as usual <3

Clair Lee says:

August 10, 2012 at 7:23 am

Haha, Stacey. It's not a LuLu sweat band. It's a "Junk" sweat band that Tracey told me about . Mandee has them at Bloom. You need to get you some! You would look great in them. :)

Steve says:

August 10, 2012 at 9:41 am

That's kickin it in high gear !!!

Steve says:

August 10, 2012 at 9:59 am

Crossfit rva (Richmond,va) WOD:
5x3. Heavy dead lifts : last set was 405 x 8
Then run 1 mile, rest 2 minutes, repeat
7:41, 8:23 need to work on my running.
Great box with very nice people. Look out for Derrick A. I can't
Think of his last name, but watch out for this guy to make it to the
Games. We did the " Chief" WOD the other night and I did 21 rounds
Plus 6 reps(384 reps). Derrick did five hundred and thirty something
Reps. He beat Chris Spealer's time on "Helen" and can run under a
Five minute mile! Great guy with an unreal motor!