Sorry I missed the posting of Sundays WOD. Spent the day either at church, eating with the family at The Lazy Chicken (great place to get a good Paleo meal, by the way!), or at the gym doing assessments for the new group of bootcampers and was away from my computer. Speaking of bootcampers, class starts Tuesday! And boy, do we have a great group starting! Mrs. McDowell posted the highest number of rounds of Cindy in 10 minutes today with 8 plus 5 pull-ups! Great job, Allison!
Also we are adding new CrossFitters every week! Had a dedicated group hit the FGB WOD Saturday and throw up some impressive numbers! Props to Rachel Garrison for her 1st CFWOD as well as awesome efforts by Jeff, Christina, Maria, Andrea and my beautiful wife, Lok-yi for hitting it hard and with intensity! I think I speak for all real Men that women who CrossFit are super hot!
Todays WOD was the "Filthy Fiddy". Big props to all that completed this horrendous WOD! I took a well deserved Rest Day and couldn't have picked a better day to do it!
I am heading to the left coast on Friday for a California visit and will not be at the gym this Friday thru Tuesday of next week. Dan, The Mutant and Katie, The Form Nazi will be on hand to open up but will not be there till 5:30 at the earliest. Keep that in mind. Also, I'm looking for a volunteer to open the gym up on Saturday at 10AM. Please contact me if you will volunteer!
Now for Mondays WODs
CFWOD
Run a 5K (3.1 miles)
OR
HITWOD
Row 5000M
3,2,1........go!
Never too young to start training! This is my girls, Dayton and Keeley repping out some assisted pull-ups! They train at least 3 days a week!
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