Pre workout mobility to be done before class: Snatch prep
5 Snatch pull to knee
5 Muscle snatch from knee
5 Overhead squat
5 Snatch balance
5 High hang snatch
Take no more than 15 min to find a 1RM power snatch
15 Muscle ups or 30 Parallette shoot throughs (w/full pushup and full dip)
Run 1 mile
50 Handstand pushups
*20 min time limit
Ask coach: The focus for the metcon should be to do the handstand pushups with as little help/abmats as possible. Dont rush through it to try to finish under the 20 min. Handstand pushups looked good today with less mats, lets keep it up
10 ways to go off the social media deep end. Can you think of anything to add to the list?
You are not Rich Froning. If you dont want to read this at least read the last 2 sentences.
Registration for hats and shorts closes on Friday! Right now we are good on shorts but only have 8 hats. Dont delay because we are not getting extras
Couple of events coming up the next couple months at CFD you can also find details on the events page:
1.Join us on Sunday, October 20th at CrossFit Danville for our Barbells for Boobs Fundraiser. We’ll be doing the workout “Grace” which is 30 Clean and Jerks for time at 135lbs for men and 95lbs for women. We’ll have scaled and RX divisions and 100% of the proceeds will benefit Barbells for Boobs.
To be a part of this fundraiser, all you need to do is create a profile and join our team with Barbells for Boobs. Then sign up to do Grace with us. Heats will start at 10:00am and run every 10 minutes. You can sign up for a heat HERE! Even if you don’t want to participate in Grace, you can still be part of our fundraising effort.
Come and join us for a fun day at CFD and support a fantastic cause!
2. Today CFD is 10 months old, its almost a year can you believe it? Saturday September 28th we will be hosting our 1 year anniversary party/potluck. This will be your chance to get back at Joe and I for making you suffer for all of those hard workouts we put you through. Here’s how it will work. Teams of 8 will race Joe and I through 8 classic CrossFit workouts relay style.
The workouts will be King Kong, Fran, Diane, Grace, Isabel, Elizabeth, Karen, and Jackie. We will be limiting it to 3 teams of 8 so get some teams together if you think you stand a chance. Each member of the team will be responsible for 1 of the workouts. For example Bruce completes king kong as fast as he can, when he is finished he goes to his next team mate and tags them in. The next partner, Anakin, now completes Fran as fast as he can and so on and so on until each member finished their workout. The goal is for your team to finish all 8 before Joe and I finish all 8!
More details to come as the event draws closer. Please let us know if you are interested in doing this, or be a judge. PS if you know that you can deadlift 455# for 3 sets of 1 please let me know!
Pretty cool! Google this olympic athlete if you dont know who he is