WOD 10/2/09

10 Deadlifts (50% 1RM)

3 Rounds

12 Swings (55/35)

12 Box Jumps

10 Deadlifts

3 Rounds

12 DB Push Press (35/25)

12 Double Unders (36 Singles)

10 Deadlifts

 Do a set of Deadlifts and then move into the Swings/Box Jumps. Complete 3 rounds of this, then do another set of Deadlifts. Upon completion, do 3 rounds of DB Push Press/Double Unders. Then finish with Deadlifts. 

A big Happy Birthday to Jean  and Athena! Both ladies are two of our OG CFC members, starting with us over a year ago back in the garage! We have seen tons of improvement from Jean and Athena and they have easily been a couple of the most consistent clients we have. Their efforts show and we love having them at the box. HAPPY BIRTHDAY!

Our man Ali will be out of the country for a month visiting family and taking some well deserved rest. We wish him well and truly hope he enjoys every minute of his time with his family. We will miss you and will eagerly await your return, my friend! – Ian & Allison

Sally D. kickin' ass on the row at FGB
Sally D. kickin' ass on the row at FGB

8 thoughts on “WOD 10/2/09

  1. scott shaughnessy

    Happy Birthday Jean and Athena. Hope you girls have a good one…and make sure you get some ice cream cake for your cheat day;)

  2. Buddy Holly

    Happy Birthday Jean and Athena!!! There is gluten-free beer in the frig…say no to the WOD…it’s your day to party and drink “healthy” beer and watch others do the WOD… anguishing in misery, hell yeah! ALI, ALI have fun…remember to focus, focus….paleo, paleo. I know you are on vacation, but the paleo philosophy is just to important to stray from…by the way Ian, I am going away this weekend and I am consuming large amounts of “bad beer”, cookies, cake, Jell-O shots and bread products….Do not follow my example…I’m going crazy!!!! PARTY!!!

  3. Buddy Holly

    Dad, Mom…I’m tried of being a Chevy Pickup…slow, durable and strong (plus, built in the USA). I want to be a Porsche…fast, agile and sexy….Please help me…. 🙂

  4. Tricia

    Happy Birthday Gals!
    Its been a pleasure getting to know die with you in the Box. You Guys are Younger and Fitter than ever!!
    Take Buddy’s Advice and Enjoy!

    Safe Travels ALI!

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