Daily Workout 4.30.11

Partner Challenge

400m SandBag Run 50 SandBag Jerks 50 SandBag Cleans 50 Toes to Bag 50 SandBag Burpees 400m SandBag Run

Daily Workout 4.29.11

CrossFit Games Sectional WOD #6

Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 . . . → Read More: Daily Workout 4.29.11

Wrist Wraps in Stock!

We have ten pairs of Harbinger Wrist Wraps available for sale in the gym. If you’d like a set, head out to ZenPlanner and reserve them now. $15. Once you purchase, I’ll throw them into the ‘For Pickup’ bin with your name on ‘em.

. . . → Read More: Wrist Wraps in Stock!

Daily Workout 4.28.11


Max reps of

75% max load Back Squat Pushups


Death by Pullup

If you plan on doing the Sectional WOD on Friday, consider swapping the above with the following:

4 rounds for time of Run 400m, 25 Pushups, 35 Situps

Inside the NBA

. . . → Read More: Daily Workout 4.28.11

Daily Workout 4.27.11


30 Clean and Jerk (135lb/95lb)

Post time and weight to comments

Note: We will be posting an alternate workout for Thursday, since the planned sectional WOD doesn’t really go well with heavy back squats. Watch this space!

The Case AGAINST Anti-Oxidants



. . . → Read More: Daily Workout 4.27.11

Athlete Spotlight: Melissa Cairns

Athlete Spotlight: Melissa Cairns . . . → Read More: Athlete Spotlight: Melissa Cairns

Herb’s First Muscle Up

After many, MANY attempts, Herb finally landed his first Muscle Up tonight at the box. Witness the power of the ‘Slow Clap’.. Congrats, Herb!

Daily Workout 4.26.11


Press 3×5 (sets across) Between each Press set, do a max effort set of Ring Rows


5 rounds of 15 Med Ball Cleans 15 Wall Balls

Post weight and time to comments

Coordination, Accuracy, Agility, Balance, FLEXIBILITY

Sitting All Day is Worse Than You Think

. . . → Read More: Daily Workout 4.26.11

Metro Dash After Party

Maura is throwing an ‘after-party’ for the folks running the Metro Dash this weekend (Colleen, Meg, Tom and Bill Tirado will represent CFDV). Everyone is invited!

Here are the details:

Come on down and join us for the Metro Dash after party.  Saturday, April 30th…  I’m supplying the steak, burgers, chicken and salad… feel free . . . → Read More: Metro Dash After Party

Post-Sectional Party

Colleen and Meg are organizing a post-CF Games Sectional party for Saturday, May 7th at McGillicuddy’s in Ardmore. The time would be 8pm-11pm and would cost each attendee $30 for an open bar (domestic beer, wine, mixed drinks) and food buffet.

If you’re able to make it, please sound off in comments. Col and . . . → Read More: Post-Sectional Party