21-15-9 reps for time of:
Pull-ups
OHS 95/65#
Box jumps 24"
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The 5:30 class gets a surprise team workout
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Sign-up for the Fight Gone Bad workout this Saturday @ 10:30 ends today. Friends and family are welcome to watch or participate. We will be having lunch afterwards. Cost is $10 per person.
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Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
Make sure you wish Tim a happy birthday today. I believe he is very old now.
Lucinda, you are my hero. Your lifting is so beautiful!
Posted by: Amy | September 23, 2009 at 09:19 PM
Tim is a Libra!!! hmmm, dont see him keeping the scales balanced while he is shouting at me. He must be very tranquil at home as he deals with his rage at work.... New fad alert...Double Unders and snatches are a thing of the past, butterfly pull ups..... what ever next. Finally a bar I manage to get under, the pull up bar..... Always an adventure at FCF.
Posted by: Fraser | September 24, 2009 at 10:01 AM
couldn't really rock the WOD today, since i need bands to do pullups and it's hard to improvise 24" box jumps in a non-crossfit gym. instead i did 3-3-3-3-3 of back squats and then did 12-9-6 at 66%. i managed to get up to 215 on my last set of 3, so it seems like i've made tremendous gains in that area (i think my previous best was 155).
Posted by: Vincent | September 25, 2009 at 08:37 PM