Thursday, March 3, 2011

Guess whos back

Well, maybe he's not back, but he's out. We don't really know what that means though. Chad, where the hell are you? We can only hope he is stopping into RED soon to hit a WOD with us. I am sure that bootcamp kept him somewhat in shape...maybe not as much as he was when he left, but that's ok. He'll be back in no time;) Get the heck in here, flower power.

Warm Up: CF/BW

WOD
500 Meter Row
10 Ring Dips
20 Front Squats (135/95)
30 Ab Mat Sit Ups
40 Lunges (20 each leg)
30 Ab Mat Sit Ups
20 Front Squats
10 Ring Dips
500 Meter Row

STRENGTH/SKILL
NONE

Mobility: Dynamic Stretch

REMEMBER THE DATE!
SUNDAY MARCH 13th at 2pm- ALL "CF OPEN" COMPETITORS WILL GATHER TO REVIEW RULES, STANDARDS, ETHICS, TEAM GUIDELINES and of course...DO A WOD TOGETHER;) AT CF RED OF COURSE!

Posted by at

5 comments:

  1. CROSSFIT REDMarch 3, 2011 at 10:30 PM

    Just a little WOD for those who are feelin, sexy-
    This is for our b-day boy from yesterday.

    "Wizard"
    3 rounds-
    2 Squat Snatches 185/125
    4 Strict Muscle ups (no kip)
    6 Tire Flips 500lb

    finish with 50 burpees to time out.

    ReplyDelete
  2. Cody FlemingMarch 4, 2011 at 6:37 AM

    Here is a link to an article that was posted a few days ago at CrossFitFootball.com. I just thought that the guys (and maybe a few girls) could use something to brighten their rainy Friday.

    http://bleacherreport.com/articles/559690-the-50-best-racks-in-sports/page/1

    ReplyDelete
  3. FletchMarch 4, 2011 at 8:09 AM

    Nice Cody, but maybe next time you could share another one that includes "Best Abs" (mens ofcoarse) or "Best Pecks" for us ladies! I was disappointed to not see any CrossFit ladies in the top 50....oh wait....it's because us CrossFitter's dont have racks! Chest to bar and chest to floor would be a whole lot easier though :)

    ReplyDelete
  4. Nate B.March 4, 2011 at 2:46 PM

    Chad finished basic and started an 18 day SERE indoctrination course/training earlier this week. I'm not sure what exactly or where but I assume he's at Lackland AFB, TX going through a bunch of classroom training before before heading up to Fairchild AFB in WA to finish up the rest of his training. Chad was a badass when he left and he will truly be one of the elite when he returns. His AFSC is SERE Specialist (Survival, Evasion, Resistance, Escape) www.gosere.com I haven't talked to him since he left so some or all of this may be incorrect.

    ReplyDelete
  5. Nate B.March 4, 2011 at 2:53 PM

    Cody- nice.

    Melissa- CF ladies would certainly mix up the top 50 list. The bleacherreport is obviously not in the know of everything that's hot.

    ReplyDelete

Subscribe to: Post Comments (Atom)