Workout of the Day (WOD)

Friday 6/8/12

First:  It's a bird, it's a plane, no someone turned their dead cat into a helicopter.  Sure fire way to scare the kids in the neighborhood

Second, Repost Reminder:  Who needs an end of summer adventure race? I sure do. Sunday September 30th a group of us are going to run in the Tough Mudder, if you'd like to join us register here and join team "CFIB". This is a challenging race. It's not about winning, we're out there to sweat, get muddy and have fun. Info at www.toughmudder.com Family and friends are welcome to join team CFIB for the race. team password is "unicornsparkles" ....I didn't come up with the password. Three guesses as to who set up the team and password. You're already wrong when you guessed Beth. Wrong again when you guessed Ron. So only one guess left

register here under team "CFIB"

Amy was excited about the breakfast bar at Whole Foods, so I asked her what she got and she got nothing but bacon.  But look at how happy she is.

Strength:  Backsquat 5x5x5x5x5 (65, 70, 75, 77.5, 80% 1rm)

WOD: 

Row 300m

15 Pull-Ups

20 Hang Power Cleans(115/75)

30 Box Jumps (20 inches)

20 Hang Power Cleans (115/75)

15 Pull-Ups

Row 300m

Allison Belger has written a book about CrossFit and the CrossFit Community.

Check it out:

This is amazing.   No excuses