Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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Dog Sleds

Mack and Cooper

HBD Mack! Birthday WOD coming soon.

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WOD

1.

back squat 5 x 5

Five sets, same weight. Go as heavy as low-bar back squat form will allow.

2.

Death by Cluster, 50/35kg

"Death by" is means that you start with one rep at 1:00, two reps at 2:00, three at 3:00 and so on. Continue until you are caught by the clock.

A "cluster" is a squat clean (to) thruster. Every rep must start from the ground. Post squat load and last successful round to whiteboard.

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Success Through Quality - Gymnastics WOD

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Standing up

Joni & Charlie

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WOD

CGO 11.2

as many rounds as possible in 15 minutes:
9 deadlifts, 70/45kg
12 pushups (with hand-release)
15 box jumps, 24/20"

compare to 31MAR2011.

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Rest in Peace to Flamingo, one of our beloved canine FCFers..

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