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Entries in Filthy Fifty (4)

Monday
Apr292013

Tuesday April 30, 2013

Good Luck James and thank you for your service! …to Cadence, and to our country.  We will miss you!!!  

 

 

 

**Announcements**

  • As many of you know, today is Coach James' last day of work as he is getting ready to head off to the Marines in a couple weeks.  If you don't know James, it's likely because he's mostly an evening coach since he has a day job working for his family's business.  But let me just say... When he first came to Cadence he was a quiet, polite, young kid (not to mention a skinny little soccer player... no offense soccer players).  Since that time, he has not only become a BEAST in the gym, but also an assertive, friendly, effective and reliable coach and ambassador for Cadence.  It goes without saying we will miss him greatly!  Possibly none more than Megan, who has come to rely on James for over two years to keep her safe at night while closing and of course move all the heavy stuff around while she was pregnant.  Yep, we're gonna miss James, but what an asset he will be to our military... smart, level headed, and probably one of the fittest new recruits ever.  
  • Although this is James' last day coaching, I'm sure he will be around a lot over the next couple weeks until he leaves… training, hanging out, snatching 230lbs… you know, normal stuff.  

 

 

 

 

Class WOD 

"Filthy Fifty"

For time:

  • 50 box hops (24/20)
  • 50 jumping pullups
  • 50 KBS (35/26)
  • 50 lunges
  • 50 K2E
  • 50 push presses (45/35-empty women's bar is fine)
  • 50 back extensions
  • 50 wall ball shots (20/14, 10ft/9ft)
  • 50 burpees
  • 50 double-unders

 

 

 

 

Daily ROMIK

A. SMR: hammies/calves

B. 2 min stretch per side:

  • hammies 
  • wall of death
  • pigeon

 

 

Post results and thoughts to comments.

Tuesday
Sep272011

Wednesday September 28, 2011

Kylie (16) on her way to completing her first Rx Fran!  Good work Kylie!

 

**lululemon Trunk Show Today 8-10am**

  • Today lululemon is holding a trunk show at Cadence from 8am-10am. So in addition to programming the same workout for both CrossFit and C-Sport, we're going to run those 2 hours like open gym. CrossFitters and C-Sporters alike are welcome to come anytime from 8-10am to complete the workout and check out the lulu gear for sale.

 

 

WOD... a bonus benchmark this week :)

"Filthy Fifty"

For time:

- 50 box hops (24")

- 50 jumping pullups

- 50 KB swings (35)

- 50 walking lunges

- 50 K2E

- 50 push presses (45)

- 50 back extensions

- 50 wall ball shots

- 50 burpees

- 50 double-unders

 

Compare to Oct 31, 2009 and Sept 19, 2009 

 

Post results and thoughts to comments.

Friday
Oct302009

Saturday October 31, 2009... Happy Halloween!

Successful hunt.

 

New CrossFit class at 6am Tues/Thurs.

There will be more additions to the schedule as we move to the new building.

 

For today, if it works for you to come early, you can get started as early as 9:30.  

 

WOD

"Filthy Fifty"

Complete the following for time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments. Compare to 9/19/09 under CFC benchmarks.

Friday
Sep182009

Saturday September 19, 2009

Joey showing a great snatch catch position.

 

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time and thoughts to comments.