Saturday, August 24 2013
Posted by Mandee on August 23rd, 2013
8 responses
WOD: (for 8am and 9am classes) 1600m run 50 KBS 24kg/16kg 1000m row 45 WBS 20/14 10' 800m run 40 pull-ups CFHSV Running & Endurance WOD: 2 minute plank hold, then run 2 miles 10 mountain climber push-ups rest 7 minutes from the time the run is complete run 1 mile 15 burpees 60 second plank hold, then run 1 mile meet at Cross Country Course at 8am REMINDER! Bring a Friend WOD at 10am! You do not need to sign up on MBO. Please arrive early enough for your friend to have time to sign a waiver. If your friend will be using childcare, please make sure they arrive plenty early to fill out a waiver at the Matrix as well. Squat Therapy Workshop today at 11am! Please sign up on MBO to reserve your spot!
8 responses to "Saturday, August 24 2013"
August 23, 2013 at 3:31 pm
August 24, 2013 at 7:36 am
August 24, 2013 at 9:41 am
August 24, 2013 at 10:35 am
Scaled up to a 10 pound vest and 2 pood KB....however forgot that 1600m is 4 laps, not 3. Each of those 3 laps was about 2:00 so probably would have been around 26:30.
August 24, 2013 at 10:35 am
August 24, 2013 at 10:37 am
August 24, 2013 at 10:47 am
A bigger THANK YOU to all the CFHSV members and friends that came to this awesome occasion. We had 52 people at CFHSV for this and let me tell you, nothing brings more joy to me than introducing people to CrossFit, the CFHSV Community and the lifestyle of elite fitness. What a blessing to be a part of this. Great job to everyone and I hope you loved it and learned. Train Hard, Train Smart, Train to Survive! Respectfully, CoachDB
August 24, 2013 at 11:44 am
Also, look at your fellow CF's squats... Analyze and learn. Don't correct them unless they ask you to. Haha