Archives November 2012

30
Nov

Daily Workout 12.1.12

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 former CFDVer Carlos Gibson and held at CrossFit 215, Redemption is the …

30
Nov

Join us for the CFDV Holiday Party!

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 …

29
Nov

Daily Workout 11.30.12

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 fitness fight against the …

28
Nov

Daily Workout 11.29.12

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 and held at CrossFit 215, Redemption is the …

27
Nov

Daily Workout 11.28.12

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

27
Nov

Holiday Elements Membership Special!

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 …

26
Nov

Daily Workout 11.27.12

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 will be taking it all to the Camp Out for Hunger …

26
Nov

3rd Annual WOD & Wings: 1.26.13

We will organize carpools from CFDV. You can find the Facebook event page here!

25
Nov

Daily Workout 11.26.12

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 Challenge! Andrew and Stacie will be taking it all to the Camp Out for …

23
Nov

Daily Workout 11.24.12

Strength Deadlift: Find 5RM Metcon Tabata Trio Row Slamballs (30/20) Double Unders Post total reps to Wodify.

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