team WOD Saturday 7-24-10

warm up 3x
row 250
8 pull ups
10 squats
12 sit ups

WOD- teams of 2:
800m run
200 Double Unders
100 Box Jumps
100 pushups
50 Over Head Squats, #45/#65
100 toes to bar
800m run

"CLF Weekly Warrior Page"-formerly "My KB Moment of the Week"

Ok Everyone! Here it is, the "CLF Weekly Warrior Page" (formerly known as My KB Moment of the Week)! Post your accomplishment from this week beginning from Sunday, July 18th! Be proud of your hard work!!! - Coach Monica

WOD Friday 7-23-10

Warm up
CFWU

Skill: 1 leg squats
-or-
Strength:
Push Jerks
5x5

WOD - Helen "straight up"
1 round of:

1200m run
63 KB swings 1.5/1 pood
36 pull ups

No Endurance Class Friday A.M.!

There will be no endurance class tomorrow, Friday morning. However, here is a message from Endurance Coach Ryan...."Work on your running techniques tomorrow! They may come in handy! :)" There will, however, be another filming on Sunday, July 25th from 1 p.m. to 3 p.m. during open gym time! See you then!!!

Endurance Coach Ryan via Coach Monica
817-228-1102

Working on the blog

You may have noticed some changes in the lay out of the blog. DON'T PANIC! Just trying to get some more function up and running for us.

For example, the search box at the top right will search the entire blog. Looking for the last time we did Fran? Just type in "Fran". It's like Google magic!

We've also added the archive column on the right. This way you can easily see the WOD's and other content on a weekly basis.

I realize in the process of updating "function" our "form" has taken a step backwards. Be patient - we'll get it looking all cool and CrossFit worthy again soon!

Thanks for stopping by!

Bryan B.

WOD Thursday 7-22-10

Warmup - 3x
10 Back extensions
10 GHD sit ups
8 Pike push ups/ hand stand push ups

Strenght: Bench press
establish 1 rep max or 5x5 if you know your 1 RM

WOD
10 Front Squats #135/95
25 Wall balls

AMRAP 20 Mins

WOD Wednesday 7-21-10

Warmup CFWU 2x Skill: Rope climb, lateral raises, hangs or holds -or- Strength: Power Cleans 5-5-5-3-3 WOD: 21-18-15-12-9-6 100ft walking lunges sit ups air squats