Tuesday, October 30, 2012

W-U:
Warm Up #1

S-WOD:
Strict Full GH Raise
3×10
*Start from horizontal

D-WOD:
400m Repeats
5 Rounds
Rest 2 min between rounds.
*Score is average time

C-D
Couch Stretch

Paul Schlafly get 100% credit for this dope photo.  He is a member at CF WestCo and produces amazing photos for CrossFitters everywhere.  Thanks Paul!!

Speaking of our neighbor to the SE…. this Saturday at 10:30am, CrossFit WestCo is hosting our first (of many!) community CF WOD’s.  All GJ CFers are welcome!!  We will offer CFKids at 9am, but this community event will replace our 10am class.  We are hosting the second one on Saturday, December 1 at 10:30am, Pura Vida will host in January, and so on throughout the valley.  Come out and enjoy these awesome events!!

9 thoughts on “Tuesday, October 30, 2012”

  1. S-WOD: Done as rx’d. Had to fight through a few hammy cramps on the first set, but got it done.
    D-WOD: 1:36 average. Really tough workout when the hamstrings and low back already feel smoked from the GHD raises.

Comments are closed.