Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10
WOD
3 Rounds of:
10 Deadlifts
50 Double unders (Sub 150 single unders IF you are unable to do double unders)
For time.
Use 80% of your DL 5RM not to exceed 275/185lbs.
Reminder: TODAY is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!
Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals. We have added a 4:30pm class for today. Contact Shanna if you would like to attend. There will also be a DIY WOD posted for Saturday.
It’s official from CFA headquarters. You can wear orange as long as you claim it is red.
GOOD LUCK THIS WEEKEND EVERYONE!!!!
it was red-orange…pretty much exactly like the Crayola color…i say it counts.
Make us proud guys! I know you will tear it up.
Good luck.
Ha ha M3. If it is a Crayola color, then it does indeed count. Anyway, it counts because Shanna said it did. She was quite firm on that count. And she is the boss of us and Corey.
Here’s to CFA at sectionals!
4 Rounds for time.
Run 400 meters
50 Squats
17:13
Name Time Wght DU/S/Mod
Carly 6:38 115lbs S
Seth 7:58 89lbs S
Aidan 5:43 65lbs S
Tom 5:32 245lbs DU
Charley 8:28 125lbs S
Kate VW 5:32 115lbs S
Jana 6:18 95lbs S
Tony 6:57 138lbs S
Kimberly 5:58 99lbs S
Micah 6:08 100lbs S
KK 4:25 205lbs S
Robert 6:18 223lbs S
MCK 4:50 113lbs S
Lisa 6:10 100lbs S
Dan 4:55 177lbs S
Amy H 7:20 65lbs S
Jules 6:07 79lbs S
Mike 7:25 275lbs S
Lizard 5:24 80lbs S
Steven 5:39 185lbs S
Sarah 7:00 105lbs S
J$ 9:13 135lbs S
Ethan 5:43 245lbs S
Becca 4:19 99lbs S