Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!
In case you weren’t able to make the Whole30 Nutrition Challenge last Thursday, Amy and Bonny will be holding a second one at CFFC on Sunday, June 29 at 10:00am. Make sure to swing by to get all the info and join in on the fun!
Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inch http://games.crossfit.com/workouts/the-open#tabs-3
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Davidson, University Area - WOD Warm-up Coach's Choice Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
I REALLY enjoyed coaching the 4:30pm workout tonight. It was a great group of people and everyone showed up with their game-faces on. I saw at least 5 PR's on deadlift in this class, including Hudson finally breaking into the 300# club on DL (up from 275 just a month ago!!!). We're only 4 weeks into our current strength cycle and I've already seen tremendous results in the form of strength gains and body composition. Thank you to all of the CFLKN members who come in and bust their butts every day -- seeing that means the world to us as coaches. - Thanks, Coach Kyle
We will be starting our next 5 week Olympic Weightlifting Course tomorrow. There are still a few spots open for anyone still interested. Also, there will be no Monsters In Training tomorrow. Great job to all the kids that completed the CFW Kids Kamp today!
Need some inspiration for your food contribution to tomorrow's party? http://crossfiteternal.com/2014/07/25/tasty-games-watchin-treats/
After the Triple 3s Event, Josh Bridges sits in 3rd overall, with Camille LeBlanc-Bazinet in 2nd and Lauren Fisher sits in 10th. Meet the Sea of Green in Section 100 if you haven't done so already for the next Team Event - Frantasyland with Big Bob!
What a week for PRs!! (July 14-20, 2014) Congratulations to our members who put in all of the work and effort to get something done that they've never done before. Shawn: Clean 205#, Jerk 200#, Deadlift 415# Emily J: Push Jerk 135# Chelsea L: Power Clean 1RepMax 165# Paul G: Power Clean 195#, Push Jerk 185# Milly B: Power Clean 1RM 160# Bill G: Power Clean 215# Renee S: Ring Muscle Ups Casey B: Push Jerk 275# Katie G: Split Jerk 110# Sarah L: Handstand Push Ups in a WOD Helene J: Power Clean 115#, Hang Clean 115#, KB Snatch with 16kg in WOD, Push Jerk 125# Tyler P: 30 Handstand Push Ups Brian S: Clean 205# TJ L: Snatch 155#, Clean 225# Mike Schill: Push Jerk 245# Kenny L: Clean 155#, Push Jerk 145# Jill: Clean 135#, Snatch 105#, Push Jerk 145#, Deadlift 275# Twan: First Rx Workout Justin B: Hang Squat Snatch 220#, Split Jerk 285# Melina E: Squat Clean 115# Jeff C: 10 Unbroken Ring Muscle Ups Kala F: 16kg KB Snatch in a WOD Shannon S: Clean 125#, Jerk 140# Jerry Y: Snatch 165# Richard C: Power Clean 190# Jess P: Squat Clean 130# Luis: Squat Clean 165# Panda: Clean 125# Phil K: Power Clean 235# Kirsten: Clean 115# Divna: Power Clean 95# Tony J: Push Jerk 175# Carrie: Clean 135#, Split Jerk 155# Dan: Power Clean 205#, Squat Clean 195# Emily S: Snatch 80#
The Women's Individual Friday Events kick off today at 10:00 am with the Triple 3 Event! All of the athletes will be in one heat, so don't forget to cheer on our amazing Invictus Female Athletes: Lauren Fisher Valerie Voboril Camille Leblanc-Bazinet Talayna Fortunato Michelle Kinney Amanda Schwartz Kristin Holte Regan Huckaby https://games.crossfit.com/schedule
Ready to work on your Snatch? Is that a frustrating lift for you? If so, sign up for the Snatch Clinic with Coach Stew for Sunday, August 17th from 1-2:30. This clinic is intended for beginning and intermediate levels and will involve plenty of practice and hand's on instruction. It's only $10/person. Sign up sheet is up at the gym.
The Men's Individual Friday Events kick off today at 10:00 am with the Triple 3 Event! All of the athletes will be in one heat, so don't forget to cheer on our amazing Invictus Male Athletes: Josh Bridges Jeff Evans Jacob Heppner Emmanuel Maldonado https://games.crossfit.com/schedule