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Don't forget to SMILE while you do this WOD, like Jaime! Skillwork Jerk Metcon 30 Clean & Jerks (95/135) Run 800m 5 Rope Climbs Run 800m 50 Burpees Post results to Wodify. Awesome things happening this weekend: Go support Zach, Brian, and Belza today at the Frank Spellman Classic, and take part in Redemption tomorrow! Hosted by . . . → Read More: Daily Workout 12.1.12 Join us to celebrate the holidays in style at our annual CFDV Holiday Party! Date & Time: Friday, January 4th, 7 pm Location: Sligo Irish Pub (upstairs) – 113 West State Street, Media, PA Cost: $20 for food buffet and an hour or two of open bar. Who’s Invited?: Gym members and their spouses or significant others are welcome! How to Pay: Via . . . → Read More: Join us for the CFDV Holiday Party! Michelle Halligan Strength Bench Press: find 5RM. Metcon 100 Pullups for time. Post results to Wodify. Awesome things happening this weekend: Go support Zach, Brian, and Belza on Saturday at the Frank Spellman Classic, and take part in Redemption on Sunday! Hosted by former CFDVer Carlos Gibson and held at CrossFit 215, Redemption is the official . . . → Read More: Daily Workout 11.30.12 Please caption this photo in the comments. Strength Deadlift: find 5RM. Metcon 10-minute AMRAP: 7 Ring Pushups 7m Sliders Post results to Wodify. Awesome things happening this weekend: Go support Zach, Brian, and Belza on Saturday at the Frank Spellman Classic, and take part in Redemption on Sunday! Hosted by former CFDVer Carlos Gibson . . . → Read More: Daily Workout 11.29.12 Where's Kevin? Nancy 5 rounds for time of: 400 Meter Run 15 Overhead Squats (95/65) Post time to Wodify and compare to 5.12.12. Introducing Snatch the CrossFit Monkey 50 Ways to Achieve Greatness in Your Life Want to change a friend or family member’s life, without breaking the bank? Give them a month of CrossFit training! Available until December 31st, buy one month of 3x/week CrossFit for yourself or a friend for $100. That’s ~30% off of our regular prices! During the month, we’ll teach you (or the gift receiver) everything . . . → Read More: Holiday Elements Membership Special! Stacie (KB), Katie (Box Jump), and friends during Filthy Fifty. Power Annie 50-40-30-20-10 rep rounds of: Double Unders Abmat Situps (anchors are permitted) Perform 5 Power Cleans (155/100) after each round. Post results to Wodify. Remember, today is the LAST DAY to bring in your protein donations for our 500lb Challenge! Andrew and Stacie . . . → Read More: Daily Workout 11.27.12 We will organize carpools from CFDV. You can find the Facebook event page here! Modeling the latest in reflective running gear: Rob, Becky, Joe, Michele, and Annamarie. Strength Push Press: find 5RM. Metcon 10-minute AMRAP: Row 1000m, then… 7 Butterfly Pullups 9 Medball Cleans (20/14) 11 DB Push Presses (35/25) Post results to Wodify. Remember, tomorrow is the LAST DAY to bring in your protein donations for our 500lb . . . → Read More: Daily Workout 11.26.12 Chris and Shane Strength Deadlift: Find 5RM Metcon Tabata Trio Row Slamballs (30/20) Double Unders Post total reps to Wodify. |
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