Mandy is Dandy!

Chin up, kiddo- you've made another trip around the sun!

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WOD

"Mandy's Dandy Bornday"

as many rounds as possible in 20 minutes:
23 double unders
23 slam ball, 30/20#
23 push press, 40/25kg

every minute on the minute do two cast wall walks.

Post results and wish Mandy a happy birthday in comments.

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A new privately-funded, self-sustaining arena for our Seattle SuperSonics future basketball and hockey teams?

• Read more here.
• Please sign this petition!
• Get to know this dude:
  

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Paleo Rx/Summer Solstice Party

Come join us for the end of The PaleoRx Challenge! Let's celebrate with some good eats and drinks, good music and even better friends! RSVP via Facebook!

All are invited, from PaleoRx, from FCF, and all friends! Bring something to share and let's hang out!

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WOD

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball shots, 20/14#

compare to 10MAY2011.

Did you rest less? Are you faster? Post time to comments!

(and yes.. I'm posting the WOD early. ONLY for this week though...)

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Fit Club - Hemispheres Magazine (via Jeff P)

Is this article flaming CF or praising it?

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Essie's Birthday

Standards for today:

Mandy

 Situp: bumper is locked out overhead, vertical torso, and head through the window.

Alex B

Swing: wider-than-normal stance, the bump goes all the way overhead.

Cheryl

Overhead lunges: vertical torso, slight tilt of the bumper

BCS 

Broad jump: facing the bumper, chest touches the deck and then jump forward over it.

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WOD

"HBD Essie"

3 rounds for time:

30 overhead bumper situps

30 bumper swings

30 overhead bumper lunges

30 burpee broad jumps

Rx = 20/10kg, SupeRx = 25/15kg.

Post results to comments!

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Like box jumps, running and more box jumps? How about box jumps, running and burpees?

Our buddies over at Outer Edge CrossFit in Mill Creek are running the St. Jude Challenge on April 16th for a great cause. I think we should have some athletes represent...

Click the link for more details. Anyone interested?

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