Crossfit Dieppe

Filthy Fifty!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Feb. 22/12 @ 7:45pm.

===============================================

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

WOD:

Another surprise!!!!!

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

nice work on those burpees Luc!! Keep up the great work!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Feb. 12/12 @  7:45pm.

===============================================

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

WOD:

it’s a surprise!!!!

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

Kate doing her warm-up.

==============================================

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

WOD:

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

WELCOME BACK TANIA! We missed you! Atta get height on your double unders!!

===============================================

There will be a group workout at CFD on Saturday, Feb. 18/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

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

WOD:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Nice work Julien!!

===============================================

Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, Feb. 16/12 @ 7pm. Come join-in for some great learning and practice!!

===============================================

There will be a group workout at CFD on Saturday, Feb. 18/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

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

WOD:

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Good job!!

===============================================

Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, Feb. 16/12 @ 7pm. Come join-in for some great learning and practice!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Feb. 15/12 @ 7:45pm.

===============================================

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

WOD:
a SURPRISE!!!!!!!!!!!! 

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Happy Valentine's Day!! Joyeuse St-Valentin!!

===============================================

HAVE YOU REGISTERED YET?!?!?!?  IF SO, RIGHT ON!!  BE SURE TO FIND TEAM CFD AND REGISTER FOR IT!!  IF NOT, WHAT ARE YOU WAITING FOR?!?!  GET YOUR A$% IN GEAR AND REGISTER NOW!!!!   Attention All CFDers!!! 2012 CrossFit Games Open registration has started (the Open itself begins on February 22) – be sure to register!!!! (http://games-beta.crossfit.com/) Let’s do this!!!!!  3-2-1 GO!!!!!!!!!!!!!!  Thaaaaat’s it!!!!!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Feb. 15/12 @  7:45pm.

===============================================

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

WOD:

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

CONGRATS to Andre on his first MU last week!!! Keep up the great work!!!

==============================================

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

WOD:

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

nice work boys!

===============================================

There will be a group workout at CFD on Saturday, Feb. 11/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

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

WOD:
Five rounds for time of:
Run 800 meters
9 muscle-ups (or 36 pull-ups/ring rows & 36 dips/push-ups)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

‎(de/from Natasha):

Winter Yoga Sessions
Where: 1569 Melanson Road (upstairs)
When: Tuesdays 7h30-8h45 pm
Classes start February 7th, 2012
Price: for 8 sessions/8 weeks
Adults: 65$ / Students: 35$ or 10$ per session
 ===============================================
Yoga for beginners
Where: 1569 Melanson Road (upstairs)
When: Saturdays from 8h45-10h am
Classes starting on February 11th, 2012
Price: for 8 sessions/8 weeks
Adults: 65$ / Students: 35$ or 10$ per session
===============================================
Offered by Natasha Léger, certified Kripalu instructor.
 Maximum of 14 participants.
To reserve your place please contact Natasha at 874-2092 or by email, Natasha.leger@gnb.ca. 
Yoga is easily adaptable for everyone; it doesn’t matter of your age, physical condition or any physical injury/physical pain.
Everyone is Welcome!
*********************************************************************************************
Session Yoga Hiver
Où : 1569 Chemin Melanson (salle du haut)
Quand : mardi 7h30-8h45
Les classes débutent le 7 février, 2012
Prix : pour une duré de 8 sessions
Adulte : 65$ / Étudiants : 35$ ou 10$ la session
===============================================
Yoga pour débutant
Où : 1569 Chemin Melanson (salle du haut)
Quand : samedi 8h45-10h
Les classes débutent le 11 février, 2012
Prix : pour une duré de 8 sessions
Adulte : 65$  /  Étudiants : 35$ ou 10$ la session
===============================================
Offert par Natasha Léger, instructrice certifié.
Maximum de 14 participants.
Pour réserver votre place SVP me contacter au 874-2092 ou par courriel, Natasha.leger@gnb.ca.
Le yoga est facilement adaptable pour tout le monde, peut importe l’âge, condition médical ou blessure/douleur physique.
Tout le monde est bienvenu !

Atta Girl!! Looking great on your deadlift!!

===============================================

There will be a group workout at CFD on Saturday, Feb. 11/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

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

WOD:
Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Congrats to Phil on his first MU!! Keep up the great work!

===============================================

There will be a group workout at CFD on Saturday, Feb. 11/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Feb. 8/12 @ 7:45pm.

===============================================

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

WOD:
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs).

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

getting some height on those double-unders!! Nice work boys!!

===============================================

HAVE YOU REGISTERED YET?!?!?!?  IF SO, RIGHT ON!!  BE SURE TO FIND TEAM CFD AND REGISTER FOR IT!!  IF NOT, WHAT ARE YOU WAITING FOR?!?!  GET YOUR A$% IN GEAR AND REGISTER NOW!!!!   Attention All CFDers!!! 2012 CrossFit Games Open registration has started (the Open itself begins on February 22) – be sure to register!!!! (http://games-beta.crossfit.com/) Let’s do this!!!!!  3-2-1 GO!!!!!!!!!!!!!!  Thaaaaat’s it!!!!!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Feb. 8/12 @  7:45pm.

===============================================

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

WOD:

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

burpees, burpees, burpeeeeeeeeeesssssss!!!!!!!!!!!!

==============================================

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

WOD:
“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs).

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

Another first MU at CFD this week!! Congrats Ghislain!!! Keep up the amazing work everyone!!

===============================================

ARE YOU READY?!?!?!?  Attention All CFDers!!! 2012 CrossFit Games Open registration has started (the Open itself begins on February 22) – be sure to register!!!! (http://games-beta.crossfit.com/) Let’s do this!!!!!  3-2-1 GO!!!!!!!!!!!!!!  Thaaaaat’s it!!!!!!

===============================================

There will be a group workout at CFD on Saturday, Feb. 4/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

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

WOD:

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Welcome to the CFD family!! Pierre with our new members during a fundamentals session.

===============================================

ARE YOU READY?!?!?!?  Attention All CFDers!!! 2012 CrossFit Games Open registration has started (the Open itself begins on February 22) – be sure to register!!!! (http://games-beta.crossfit.com/) Let’s do this!!!!!  3-2-1 GO!!!!!!!!!!!!!!  Thaaaaat’s it!!!!!!

===============================================

Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, Feb. 2/12 @ 7pm. Come join-in for some great learning and practice!!

===============================================

There will be a group workout at CFD on Saturday, Feb. 4/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

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

WOD:
Oh yes!!  it`s a……………….. surprise WOD!!!

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

CLOSED – CFD IS CLOSED FOR TODAY’S AFTERNOON/EVENING CLASSES DUE TO STORM. THANK YOU.  CFD SERA FERME POUR SES CLASSES DE CET APRES-MIDI/CE SOIR EN RAISON DE LA TEMPETE.  MERCI.

CONGRATS to Sean Spencer on getting his first two muscle-ups yesterday!!! Way to go!!!

===============================================

Remember to check our website and our FaceBook page when bad weather is occuring to ensure classes are still on!

===============================================

ARE YOU READY?!?!?!?  Attention All CFDers!!! 2012 CrossFit Games Open registration launches TOMORROW February 1 (the Open itself begins on February 22) – be sure to register!!!! (http://games-beta.crossfit.com/) Let’s do this!!!!!  3-2-1 GO!!!!!!!!!!!!!!  Thaaaaat’s it!!!!!!

===============================================

Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, Feb. 2/12 @ 7pm. Come join-in for some great learning and practice!!

===============================================

There will be a group workout at CFD on Saturday, Feb. 4/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 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!!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Feb. 1/12 @ 7:45pm.

===============================================

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

WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Congrats Remy on your first rope climbs!! Atta work!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Feb. 1/12 @  7:45pm.

===============================================

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

WOD:

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs).

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

Marc-Andre's first rope climb!! Congrats, way to go!!

==============================================

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

WOD:

**Take note that this is a long WOD (+/- 45mins. to an hour)**

“Desforges”
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Keith Nelson 36:59.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

all smiles!! (not sure for how long - during Filthy 50 WOD)!! Awesome work all!!

===============================================

Remember to check our site and FaceBook page when bad weather is occuring to ensure classes are still on!

===============================================

WODBooks are in!  For those who haven’t yet paid, be sure to bring your money in order to get your book!

===============================================

There will be a group workout at CFD on Saturday, Jan. 28/12@ 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!!!

===============================================

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

WOD:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Ken Cutrer 10:47.

Skill: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

nice swing!

===============================================

There will be a group workout at CFD on Saturday, Jan. 28/12@ 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!!!

===============================================

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

WOD:
it’s anoher surprise…….

Have fun!!  Post your results to comments.

Cyn getting her first MU two days ago!!! Congrats Cyn!!

=============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Jan. 25/12 @ 7:45pm.

===============================================

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

WOD:
As many rounds as possible in 20 minutes of:
5 box jumps (30/24″)
10 kettlebell swings (70/53#)
15 double unders

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Verna doing handstand push-ups.

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 25/12 @  7:45pm.

===============================================

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

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

Nice work Tony!!!

==============================================

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

WOD:
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

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

===============================================

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!!!!

===============================================

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

===============================================

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!!!

===============================================

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.

Attention All CFDers!!! 2012 CrossFit Games Open registration launches on February 1 (the Open itself begins on February 22) – be sure to register!!!! http://games-beta.crossfit.com/ Let’s do this!!!!!

Reebok Shoes are in!! Thanks Mark!! Lookin`good boys and girls!!

===============================================

 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!!!!

===============================================

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

===============================================

Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT, THURSDAY, Jan. 19/12 @ 7pm. Come join-in for some great learning and practice!!

===============================================

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!!!

===============================================

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

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

anxiously awaiting the reveal of last Saturday's group workout...

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Jan. 18/12 @ 7:45pm.

===============================================

Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, Jan. 19/12 @ 7pm. Come join-in for some great learning and practice!!

===============================================

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!!!

===============================================

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

WOD:
Five rounds for time of:
15 Hang Power Snatch, 95/65#
400m row

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

 Sorry for not posting picture – technical hiccups…

===============================================

NEW CLASS!!   We are pleased to announce that we`re adding an additional class for Friday afternoons/evenings - effective this week, Jan. 20/12.  There will now be two classes, one still at 5:30pm and a new one at 6:15pm (gym closes at 7pm). 

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 18/12 @  7:45pm.

===============================================

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

WOD:

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball).

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

This past Saturday's Group WOD at CFD!!! AMAZING work by all!!!

==============================================

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

WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!