Front squat
5-5-5-5-5
then
21-15-9 reps for time of:
Double KB clean and jerk 24/16kg
Row- calories
Post to comments
Fight Gone Bad was a huge success. We had 34 athletes participate in the workout. The FGB IV website kinda stinks but to my best knowledge we raised almost $7000 and were in 22nd out of 420 Affiliates in funds raised. Todd Towell was the top fund raiser again this year with $965 raised.
Thanks to everyone for the birthday present and to everyone who came out Saturday night.
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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
10:43 with 12 kg bells. I like rowing. I like kettlebells. Front squats, not so much but I did 'em anyway.
Had such a great time on Saturday night! CrossFitters really know how to party. I'm definitely in for the next FCF Night Out.
Posted by: Amy | September 28, 2009 at 11:59 PM
145# front squat 5x5.
16KG KB C&J + row 21-15-9: 7:33
Posted by: Thomas Kelley | September 29, 2009 at 05:25 AM