Crossfit Dieppe

Please note that CrossFit Dieppe will be closed on Monday, May 21, 2012 for Victoria Day.  Thank you! / Veuillez prendre note que CrossFit Dieppe sera fermé lundi le 21 mai 2012 pour la Fete de la Reine.  Merci!

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There will be a group workout at CFD on Saturday, May 19/12.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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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WODBOOKS – we will be doing another order of WODBOOKS.  These will have a new cover and have two-days per page.  Inbox me or comment to reserve yours.  $25 each – please pay by Friday, May 25/12.  Thanks!

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ROGUE ORDER – We will be placing a Rogue order in the coming days.  If anyone wants anything, inbox me your wishlist with all the details and we need your payment by tomorrow (Friday, May 18/12).  Thanks!

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CROSSFIT DIEPPE T-Shirts for SALE!!!
We will be selling some Crossfit Dieppe t-shirts at the gym (available now), $15/each!!  Please support our athletes who took part in the CrossFit Games Canada East Regional in Toronto this past weekend!!  T-shirts in Red and in Black….different sizes available from xs-xl (First Come…First Serve!!)

To see pictures, click here.

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

WOD:
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Skill work: Pick  your demon (5 minutes)

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

WODBOOKS – we will be doing another order of WODBOOKS.  These will have a new cover and have two-days per page.  Inbox me or comment to reserve yours.  $25 each – please pay by Friday, May 25/12.  Thanks!

ROGUE ORDER – We will be placing a Rogue order in the coming days.  If anyone wants anything, inbox me your wishlist with all the details and we need your payment by tomorrow (Friday, May 18/12).  Thanks!

Steph and Matt @ Regionals

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Please note that CrossFit Dieppe will be closed on Monday, May 21, 2012 for Victoria Day.  Thank you! / Veuillez prendre note que CrossFit Dieppe sera fermé lundi le 21 mai 2012 pour la Fete de la Reine.  Merci!

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CROSSFIT DIEPPE T-Shirts for SALE!!!
We will be selling some Crossfit Dieppe t-shirts at the gym (available now), $15/each!!  Please support our athletes who took part in the CrossFit Games Canada East Regional in Toronto this past weekend!!  T-shirts in Red and in Black….different sizes available from xs-xl (First Come…First Serve!!)

To see pictures, click here.

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There will be a group workout at CFD on Saturday, May 19/12.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
2 rounds for time of:
35 Double-unders
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
75 ft. Walking lunge
35 Burpees

Skill work: Pick  your demon (5 minutes)

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

Please note that CrossFit Dieppe will be closed on Monday, May 21, 2012 for Victoria Day.  Thank you! / Veuillez prendre note que CrossFit Dieppe sera fermé lundi le 21 mai 2012 pour la Fete de la Reine.  Merci!

CROSSFIT DIEPPE T-Shirts for SALE!!!
We will be selling some Crossfit Dieppe t-shirts at the gym (available now), $15/each!!  Please support our athletes who took part in the CrossFit Games Canada East Regional in Toronto this past weekend!!  T-shirts in Red and in Black….different sizes available from xs-xl (First Come…First Serve!!)

There will be a group workout at CFD on Saturday, May 19/12.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

Ryan @ Regionals

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

WOD:
“Jag 28”
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58.

Skill work: Pick  your demon (5 minutes)

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

Be sure to watch this video from the Regionals – featuring Team CFD (Matt Bourque and Steph Roy)!!!!!

http://games.crossfit.com/video/event-summary-canada-east-team-workout-3

(top row, from left) Tony, Ryan, Renee, Matt, Julie (botton row, from left) Mike, Steph, Nat, Cyn

Every one of us at CFD is sooooo very proud of our 9 athletes!!!!!!!  Thanks also to those who went to cheer and support!!!!!    Mike LeBlanc finished 9th; Renee Martin 8th; Natalie Cormier 24th and Team CFD in 13th!!!!!!!!!!!!!!!! WOWOWOWOWOWOW!!!!!!!!!!!!!!!!!!!!!!!!!!  Super proud of each of you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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

WOD:
2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24.

Skill work: Pick  your demon (5 minutes)

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

Happy Mothers' Day!! Bonne fete des meres!!

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***UPDATE*** There will be a group workout at CFD on Saturday, May 12/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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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REMINDER – please note we will be closed on Monday, May 14, 2012 in support of all our athletes and coaches and fans who are travelling to Toronto to compete and cheer in the 2012 CrossFit Games Canada East Regionals.  Sorry for the inconvenience and thank you for your understanding and support!  Merci!

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

WOD:
Start with run or row 800m
followed by three rounds of:
* 5 handstand push-ups
* 10 front squats (115#/80#)
* 15 toes to bar
* 20 double unders
Finish with another 800m run or row

Skill work: Pick  your demon (5 minutes)

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

Front of shirts

Back of shirts

CROSSFIT DIEPPE T-Shirts for SALE!!!
We will be selling some Crossfit Dieppe t-shirts at the gym (available now), $15/each!!  Please support our athletes participating at the CrossFit Games Canada East Regional in Toronto this coming weekend!!  T-shirts in Red and in Black….different sizes available from xs-xl (First Come…First Serve!!)

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REMINDER – THERE IS NO Olympic Lifting Night this week. Sorry for the inconvenience and thank you for understanding.

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***UPDATE*** There will be a group workout at CFD on Saturday, May 12/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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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EARLY NOTICE TO EVERYONE – please note we will be closed on Monday, May 14, 2012 in support of all our athletes and coaches and fans who are travelling to Toronto to compete and cheer in the 2012 CrossFit Games Canada East Regionals.  Sorry for the inconvenience and thank you for your understanding and support!  Merci!

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

WOD:
Fight Gone Bad

Three rounds for reps of:

1 minute of: Wall-ball: 20 pound ball, 10 ft target. (Reps)
1 minute of: Sumo deadlift high-pull: 75 pounds (Reps)
1 minute of: Box Jump: 20″ box (Reps)
1 minute of: Push-press: 75 pounds (Reps)
1 minute of: Row: calories (Calories)
1 minute of: rest

The clock does not reset or stop between exercises. On call of “rotate, move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Skill work: Pick  your demon (5 minutes)

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

BE SURE TO WISH GOOD LUCK TO OUR 9 ATHLETES COMPETING AT THE CANADA EAST REGIONALS THIS WEEKEND!! GO, GO, GO Mike, Renee, Natalie, and Team CFD (Matt, Tony, Ryan, Julie, Steph and Cyn)!! Proud of you all!! You will do amazing!

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CORRECTION – THERE IS NO Olympic Lifting Night this week. Sorry for the inconvenience and thank you for understanding.

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***UPDATE*** There will be a group workout at CFD on Saturday, May 12/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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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EARLY NOTICE TO EVERYONE – please note we will be closed on Monday, May 14, 2012 in support of all our athletes and coaches and fans who are travelling to Toronto to compete and cheer in the 2012 CrossFit Games Canada East Regionals.  Sorry for the inconvenience and thank you for your understanding and support!  Merci!

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

WOD:
Three rounds for time of:
Run 800 meters
50 kettlebell swings (53#/45#)

Skill work: Pick  your demon (5 minutes)

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

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, May 9/12 @ 7pm. Come join-in for some great learning and practice!!

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

WOD (A TWO-PART WOD):
PART 1 - Start by getting as far up ladder as you can with:
2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Aja Barto 295.00, Azadeh Boroumand 170.00.

PART 2 – after being done ith Part 1, do As Many Rounds As Possible in 10 minutes of:
20 Double-Unders
1 Snatch

Skill work: Pick  your demon (5 minutes)

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

Denis during 12.5

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

WOD:
2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps (95#)
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (95#)
85 pound Front squat, 50 reps (60#)
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (60#)
65 pound Overhead squat, 50 reps (45#)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (45#)

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).

Skill work: Pick  your demon (5 minutes)

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

Turkish get-up!

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EARLY NOTICE TO EVERYONE – please note we will be closed on Monday, May 14, 2012 in support of all our athletes and coaches and fans who are travelling to Toronto to compete and cheer in the 2012 CrossFit Games Canada East Regionals.  Sorry for the inconvenience and thank you for your understanding and support!  Merci!

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***UPDATE*** There will be a group workout at CFD on Saturday, May 5/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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:
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Ryan - hope those Chili Peppers were good!!

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***UPDATE*** There will be a group workout at CFD on Saturday, May 5/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
As many rounds as possible in 20 minutes of:
5 muscle-ups
10 box jumps (30/24″)
15 toe-to-bar

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

more action shots, courtesy of Nathalie Doucet - Thank you!!

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

WOD:
“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

T-SHIRTS – for those interrested in purchasing, see Nathalie Doucet‘s comment on our Facebook page- “Nathalie Doucet wrote: T-Shirts will be available to buy next week (Wed or Thurs) I’ll bring them to the gym. I ordered extra shirts in every sizes from xsmall-xlarge. There will be Red t-shirts and Black t-shirts. Support the CROSSFIT DIEEPE athletes who will be participating at the Canada East Regional, May 11-13 in Toronto!!”

A very successful first CFD Annual Ball Hockey Tournament!!!

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

WOD:
2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Skill work: Pick  your demon (5 minutes)

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

Jason Hines in action during Saturday`s CFD Ball Hockey tournament!! Thanks to everyone for organizing and helping!!

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

WOD:
2012 CrossFit Games Regional: Individual Event 1

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time.

Skill work: Pick  your demon (5 minutes)

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

Have fun everyone tomorrow!! Thanks for your support!

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There will not be a Group Workout this Saturday (April 28) as we are having our fundraising Ball Hockey tournament on Saturday to support our athletes who are going to Regionals in Toronto.  Come show your support at the tournament!!  See our Facebook page for details.  Thank you!!

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

WOD:
21 – 15 – 9 reps each of:
left-arm kettlebell snatch, 1.5 pood
right-arm kettlebell snatch, 1.5 pood
burpee box-jump (24/20″)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

There will not be a Group Workout this Saturday (April 28) as we are having our fundraising Ball Hockey tournament on Saturday to support our athletes who are going to Regionals in Toronto.  Come show your support at the tournament!!  See our Facebook page for details.  Thank you!!

Colombe getting her rope climb!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, April 26/12 @ 7pm. Come join-in for some great learning and practice!!

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

WOD:
Row 1000m
25 Knees to elbows
50 double unders
20 Knees to elbows
40 double unders
15 Knees to elbows
30 double unders
10 Knees to elbows
20 double unders
5 Knees to elbows
10 double unders

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

some of CFD's early-birds!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, April 26/12 @ 7pm. Come join-in for some great learning and practice!!

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

WOD:
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Andre doing turkish get-up; and Ghislain coming in from a run

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

WOD:
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks.

Skill work: Pick  your demon (5 minutes)

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

Denis - 12.3

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

WOD:
Five rounds for time of:
50 walking lunges
15 handstand push-ups

Skill work: Pick  your demon (5 minutes)

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

Atta climb Kim!!!!

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***UPDATE*** There will be a group workout at CFD on Saturday, April 14/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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:

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Chantal and Helene doing someTurkish Getups!!

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***UPDATE*** There will be a group workout at CFD on Saturday, April 21/12@.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $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:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 one-arm kettlebell press (5 per arm)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

(sorry, can't rotate!!) CONGRATS JUSTIN ON FIRST MU!!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) –  TONIGHT- Wednesday, April 18/12 @ 7:45pm.  NOTE THAT THIS IS THE LAST ONE FOR THE SUMMER.

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

WOD:
Three rounds for time of:
400m run
12 burpees
21 snatch

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) –  Wednesday, April 18/12 @ 7:45pm.  PLEASE NOTE THAT THIS WILL BE THE LAST SESSION FOR THE SUMMER.  Merci.

James working hard on some ring rows!! Keep up the great work!!

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

WOD:
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Jessica Rodriguez 17:13, Alex Cento 18:45.

Skill work: Pick  your demon (5 minutes)

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