A. one arm kb/db push press: 8/arm x 3; rest 2 minutes
B. russian kb swing: 20 unbroken x 3; rest 2 minutes
C. clean & jerk (touch & go): 5-5-5-5-5; rest 90 seconds
C. clean & jerk (touch & go): 5-5-5-5-5; rest 90 seconds
*post loads/notes to comments
"Oaths are but words, and words but wind."
- Samuel Butler
Your Appendix Could Save Your Life
*post thoughts to comments
If you plan on going bowling this Saturday please get your money in as soon as possible. We have rented out Timber lanes completely and I need to give the money to the manager when I get there.
You can leave the money with one of the coaches and they will put it in an envelope in the office if you do not see me.
The event begins this Saturday at 9pm. See you there.
Posted by: Dingo | January 25, 2012 at 06:05 AM
There are still a few spots open for Party Bus version 2.0! it is on Feb. 11th starting at 10pm and going until 3am. Five bars and your get to be shuttled around in a limo bus. its $50 per person which cover entry on the bus and all the booze, beer, and water on the bus. Still am seeing if we can get some sort of deal or at least shots at each bar.
Bars
1. Deuces & Diamonds
2. Mother's
3. Three Aces
4. Cobra Lounge
5. Evil Olive
If your interested you can email me at elliottcharles.levy@gmail.com or just come up and talk to me at the box. (im usually there monday-friday around 530-6ish)
Posted by: The Mechanic | January 25, 2012 at 09:05 AM
530am
Amanda
Billy
Montalvo
Rocky
Corinne
Katie
Lori
Otis
Casey
Cutler
Courtney
630am
EKO
Rachael
JWoll
Lilly
Laney
RMG
Brandon
Yacu
Daryl
Dangerous
Diane
730am
Tanya
Leff
BOzarth
Carissa -I
830am
CLine
Zynja
Natalia
Blutter
Leslie
Vicki
T
JWill
Ellen
930am
Day
Gary
Benjamin
Heather
Pat
Shelby
M.Dyer
Nice work morning crew!
Posted by: jennifer | January 25, 2012 at 10:13 AM
My appendix could save my life.
Posted by: itdontmatter | January 25, 2012 at 11:27 AM
I don't know many in the WCCF community yet, but I'll be at the lanes on Saturday. Hope you don't mind, but I'll be bringing my bowling ball and plan on throwing rocks! Looking forward to hanging out.
Posted by: Day | January 25, 2012 at 12:29 PM
Nooners:
Adal
Julie F.
Julie W.
Egan
Tatts
Brenda
Liebert
Great work noon crew!
Posted by: Will | January 25, 2012 at 12:53 PM
@ Day
That is exactly why we do these community events. It is another way to get to know people from the box in a more personal/less sweaty way. I look forward to making your acquaintance on Saturday.
Also, WCCFers keep your eyes peeled and calendars cleared for the second biennial prom coming this May. That's right the prom is coming back. Should be legit.
Posted by: Dingo | January 25, 2012 at 03:17 PM
You go girl! The next generation of weightlifting. And she's got her start at Crossfit.
http://www.cnn.com/video/?hpt=hp_t2#/video/us/2012/01/25/dnt-teen-girl-weightlifting-champ.kusa
Posted by: GwenC | January 25, 2012 at 04:26 PM
5pm
Claris
Dole
Taffi
Murphy
GI joe
Dick
T bone
Paulina
Johnny pri
Super tall dave
Eray
Freed
Leesh
Pete
6pm
Dynomite
Martin
Pace
Sue
Limburg
Marissa
Kelly A
Kendra
Ray
Ferrari
Ronak
Angus
7pm
Rowdy
Sheridan
Ricci
Mojo
Wally
Matty
Yak
Duke
Dutchess
Posted by: sheena | January 25, 2012 at 07:54 PM
3:30-
Nardi
Drew
Craig
Copper
Miles
Jager
Chef
Andres
Dillon- Indiv.
Coop- Indiv.
4:30-
Bryant
Kaufman
Schlosser
Bina
Pett
Phil- Indiv.
5:30-
Hammer
Baskin
Briana
Hugo
Patrick W.
Dan Allen
Kapone
Paco
Hickey
Mechanic
Alt
6:30-
Steve-O
C-Dub
Nora
JD
Eileen
Layher
Nikki
Gumby
Jonina
JBomb
Collin- Indiv.
G.Lee
7:30-
DK
PK
LT
Connolly
Sullivan
Danny
Corrigan
JT
Sy2
Regina
Excellent night at WCCF!
Posted by: Will | January 25, 2012 at 08:30 PM
Weightlifters:
5:30pm
Doogie
Nick
Meagles
Chamberlin
Beck
Wes (drop in!)
KMix
Brent M.
7pm
JSick
JWoll
Hardy
Corro
Drew T.
Diffs
Erica
ATeam
Johanna
Great effort tonight! So awesome, keep up the good work!
Posted by: Dangerous | January 25, 2012 at 08:38 PM
Loved the work tonight.
KB Push Press w/24kg
KB Swing 24kg-32kg-32kg
Clean-n-Jerk 95-115-125-135-145
Thanks Gumby
Posted by: JBomb | January 25, 2012 at 09:14 PM
5k luv (that means Endurance) from:
Nelson
Eric
Alt
Sandy
Finch
Tennessee
Posted by: Meagles | January 25, 2012 at 10:00 PM