Dec
18
2009
WOD 12/18
Front Squats
5-5-5-3-3-3
then…
3 Rounds
10 Pull-ups
15 Hang Power Snatches (75 lb, 55 lbs)
25 Air Squats
Rest 2-3 minute in between rounds
With competition everyone has to try harder. -Harold H. Greene
Announcement:
- The 2010 CrossFit Games Sectional and Regional Competitions have been announced. If you are interested in participating please send me EMAIL and let me know.
- We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.
Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours
| AM Results | 3RM | Metcon |
| Walker | 105 | 10:23 (35lb) |
| Andrew | 155 | 9:26 Rx |
| Shauna | 110 | 11:11 (45lb) |
| Rob | 215 | 10:18 Rx+CTB |
| Ray | 150 | 9:27 (45lb)+CTB |
| Jerry | 165 | 10:00 (65lb) |
Great video on the main site today, very helpful for people who bend their knees in during squats- no one at CFA, of course.
Comment by JJ — December 18, 2009 @ 7:50 am
OMG. Jerry. I am in a Pollo Rico coma. Treated myself to number one combo feast – only finished half the chicken! Luckily, the rest will be waiting for me tonight! Belly full of meat, mouth burning, mmmm. Life is good.
Comment by Walker — December 18, 2009 @ 7:20 pm