Workout of the Day (WOD)

Friday 10/28/11

Reminder tonight, Friday, we are having a special Halloween WOD at 730pm.  There is nothing to sign up for, just show up and prepare for a WOD then probably hang out and have a drink or three after.

Saturday we will have our regular 9am class and the 10am class will last longer than normal so we can send Ricky "McWODsley" off to Oklahoma properly.  I think the watering hole they'll be meeting at later that night is Ozzies at 10pm in lower Queen Anne.

Yesterdays WOD of "Karen 5.0" was a big hit.  We did get Tebowed by Jon Lyon during the WOD.  www.tebowing.com

Skill/Strength:  Work on Muscle Ups or do Deadlift Week 4

WOD:  3 Individually Timed Rounds

Row 250m

15 KB Swings (55/35)

10 Burpees

Really push yourself with the speed of these, row fast, swing fast and burpee fast :-)

Quick question, how is Tylers hair blowing in the wind, indoors? 

Go Brittney....16 years old, CrossFitting and kicking butt.

I'm not trying to start any trouble, but this is Adam.  Adam will be at the Husky game Saturday night......dressed in all his Arizona gear.  I just wanted to make sure everyone had a clear picture of him.  Have fun at the game :)

I was emailed this video from Tracie.  She said this was how she felt her first day at CrossFit.  Hmmmm, really?