Carry On Tradition.

Mmm burpees.

----

• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- The holiday tradition continues!
WOD for Champagne Friday 12/20
"The 12 Days of CrossFit"
perform the following in "Cumulative Song" format, for time:

• 100m run
• 2 bear crawls, 25'
• 3 sec handstand
• 4 clean & jerk, 45/30kg
• 5 dive-bomber pushups
• 6 knees-to-elbows
• 7 kettlebell swings, 24/16kg
• 8 toes-to-bar
• 9 dips
• 10 squat thrusts
• 11 pullups
• 12 rocking pistols

40 minute time limit. Compare to 02AUG2013, 26FEB2013, 12JAN2013, 21DEC2012.
Post time to whiteboard/your journal/comments/the Cody app.
----
Generation X is Sick of Your Bullshit - Gizmodo
----

----

The Return of Still Rings!

Alexa M

----

• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II @ FCF, our intergym throw down

----
WOD for Tasty Tuesday 10/15

STRENGTH

play with still rings for 20 minutes

CONDITIONING

• tabata lunges
• 1 minute rest
• tabata kettlebell clean
• 1 minute rest
• tabata wall ball
• 1 minute rest
• tabata row (cal)

Post tabata total (sum of all exercise scores) to whiteboard/comments/Cody.
----
How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo

----