Haven't had a Chuck Norris quote for a while, so here it is:
The chemical formula for the highly toxic cyanide ion is CN-. These are also Chuck Norris' initials. This is not a coincidence.
Workout for Tomorrow:
As many rounds as possible in 20 minutes of:
Run 200 Meters
10 KB Swings
10 Wall Ball Shots
We offer a free workout on Saturday's, so come on by, check us out and get in a great workout!
Workout of the Week 14 Results:
Men's Rx'd
- Zach Miller (Panther Crossfit) -22.5
- Andrew Manderino –30.4 (No Video)
- John Mc Evoy –7.2
- Matt T. –5.1
- Andrew Garcia –5
- Ryan Flanagan –3
- Matt Ostiz 9
- Jack Cotter 26
Rowing the 2000m today was crazy. Thanks Karo and Trevor for all the pointers on my rowing technique. I'm kind of anxious to row a 1000 or 500 to see how much I can improve my time.
Jason, If possible can we throw in a max back squat sometime next week? I've been at the 20 rep back squat program for weeks and I know I'm going to kill my old PR as I'm sure most of us will.
Posted by: Mike O | April 30, 2010 at 09:00 PM
Yup you got it!
Posted by: Jason Khalipa | April 30, 2010 at 11:23 PM
I did this workout in the hot humidity of Georgia and it kicked my butt! Gonna try to keep up with CFSC workouts out here.
Posted by: Mo | May 02, 2010 at 12:21 PM