Deep squats and dinosaurs

CFD having dinner with one of the original “Nasty girls”. Im sure there was some entertaining dining conversation…

Friday 6/20/14

Establish a 3RM Front squat
+
AMRAP 15 min:
In teams of 2:
1 Rope climb
10 KB swings (70/53)
15 Wallball shots (20/14)
*One partner works on the AMRAP while the other completes a 200m run w/45/25 plate

Why do we do what we do?

DEEP squats and dinosaurs – are BOTH extinct?  

Good watch. CrossFit is pretty freakin cool 

BUSY WEEKENDS coming up for CFD. This Saturday CrossFit ATI will be hosting their summer solstice partner comp again. Annabelle and Tucker will be competing/dominating at that one. This sunday there are 2 individual comps.  At Concord high, Raf and Jordan will be competing in the Contra Costa throwdown. In San Jose at the SilverCreek sportsplex Joe and Arnold will be doing battle and trying to winn $1000 at the Bretheren CrossFit throwdown. Next Saturday the 28th be have A LOT of teams competing at the Bros and bettys comp in Benecia. If you have time please come out and cheer on your fellow athletes. The CFD cheering section has a huge reputation that you have to keep up so lets show some gyms how its done!!!

Great watch.CrossFit is pretty freakin cool sometimes