TGIF!!!!!!!!!!!!!!!!!!!!!!! Jan. 20/12

20 January 2012 by , 7 Comments

PPPUUUULLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!!!!!!!!!!!!!!!!!!!!!!!

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CONGRATS to CFD`s Renee Martin and Cynthia Boudreau who competed this past weekend in the ladies of Canada Throwdown Competition – they each had 5 workouts to do in 2 days.  Renee finished 2nd and Cynthia 4th in Canada East; and overall Renee finished 3rd and Cynthia 14th out of 76 competitors!!  AMAZING WORK LADIES, WAY TO GO – ALL PROUD OF YOU AND YOUR HARD WORK!!!  That`s It!!!!

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If you have a favourite music playlist you’d like to WOD to, put it on a CD and bring it in!!

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There will be a group workout at CFD on Saturday, Jan. 21/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

Bring your straps!!!!

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

7 Responses to “TGIF!!!!!!!!!!!!!!!!!!!!!!! Jan. 20/12”

  1. Ashley 20 January 2012 at 8:24 am #

    TGIF :)

    WU X 1

    3 Rounds
    Row 1000m
    50 Thrusters 45#
    30 Pull-ups (ring rows)

    34:08
    I tried to start with pull-ups (and a band) but my arms were dead! 3rd round, was only half (500m, 15 & 15)

    Have a good weekend :)

    Reply
  2. Karine 20 January 2012 at 11:37 am #

    Excellent work Ashley!!!!!!!

    Rest day for me.

    HAVE A GREAT WEEKEND EVERYONE!!! :-)

    Reply
  3. Cynthia 21 January 2012 at 12:19 am #

    “Fight Gone Bad”
    As rx’d
    Total: 265

    Reply
    • Ashley 21 January 2012 at 7:35 am #

      Awesome job, Cynthia :)

      Reply
  4. Nat 21 January 2012 at 1:02 am #

    3 Rounds
    Row 1000m
    50 Thrusters 45#
    supine ring row

    time 42:54
    :)

    Reply
  5. Nat 21 January 2012 at 1:03 am #

    *30 supine ring row (if thats what they are called) haha

    Reply
  6. Karine 21 January 2012 at 11:37 pm #

    VERY NICE girls!!!

    Reply

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