Congratulations to our t-shirt winners.
Upcoming Schedule:
Sat:
9:00am
10:00am Mobility....Mike and a few others will also being doing the Crossfit Total (try it out!)
Sunday:
11:00am Team Workout
Monday (4th of July)
10:00am only
Tired? Hungry? and need a quick meal....make your way to Whole Foods.
Grab a quick bag of veggies (already pre-cut is easy) I also grabbed a tomato, I love them.
Grab 3/4 or so pound of Salmon (preferably wild and not farmed)
Grab an Avocado!
There you have it....a perfect blend of protein, fat, and carb's for you.
How we settle business predicaments at CFSC.
I told Jaime and Rick I would get them watches a long time ago for some things they helped me with. Just so happened I got two different colors.....whats the best way to battle out for what color you get? Yes that's right, L Sit Pull Ups.
Workout for Tomorrow:
Mobility and stretching
Perform the following for time:
Row 500 meter's
30 Toes to Bar
20 Deadlift's @ 225 (unbroken for sure)
10 HSPU's
Rest as needed and repeat.
what do you mean repeat?
Posted by: Michael | June 30, 2011 at 09:02 PM
Simply repeat one time.
Posted by: Jason | June 30, 2011 at 10:08 PM
what do you mean simply unbroken...
Posted by: [email protected] | June 30, 2011 at 10:15 PM
No incentives - comments drastically reduce eh?
I think Jason means 3 rounds! Drastic Indeed :)
Posted by: Narayan Subbarao | June 30, 2011 at 11:14 PM
Jason, are you programming a Hero for July 4th? :)
Posted by: CynthiaJ | June 30, 2011 at 11:16 PM
My daughter, Sabrina (new member of CFSC), shot this video during our benchmark workout on Wednesday...
http://www.youtube.com/watch?v=-rHN6zVRl08
Posted by: Mark | July 01, 2011 at 05:11 AM
That's my jam in the video!
Posted by: Frank aka #2 | July 01, 2011 at 05:56 AM
nice job on the video Sabrina!
Posted by: Suzanne | July 01, 2011 at 11:23 AM
bomb meal! literally making it right now...
what did you season the salmon with?
Posted by: Heath | July 01, 2011 at 07:53 PM