Throwback Thursday 5/8

Garit R

Who else misses our orange building and driveway?

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Deload Thursday 5/8

ACTIVE RECOVERY

heavy sleds, slack line practice, and loaded carries.

Post heaviest carries to whiteboard/the Cody app.

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During yesterday's 7pm class at CFSLU we discussed how the posture and movement we practice in the gym can immediately transfer to the things we do outside of the gym, and the things we would eventually like to try.

Someone mentioned drumming and it brought this video to mind:

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Squat/Push/Pull

Angelo A

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• 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, @ Foundation CrossFit

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WOD for Volume Week Monday 11/14

STRENGTH

• back squat 3x5
• press 3x5
• deadlift 1x5

CONDITIONING

tabata row for max distance

Post results to whiteboard/comments/Cody.

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Is Music the Key to Success - NY Times (via DQ)

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Keeping It Tight

Brian C

Keeping a strong and straight midline allows for better movement and more efficient work.

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Register for the CrossFit Total at 2pm FCF on Saturday, September 14th at 2:30pm.

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WOD for Max Week Wednesday 9/4

STRENGTH

bench press 3RM

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

compare to 07AUG2013. Post results to whiteboard/comments/Cody.

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THE SCHOOL OF ROCK Wails Against the Man - For Fat Acceptance - Badass Digest

A great observation of a great movie.

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Champage Friday 10/12

For all those who celebrate life, regardless of orientation:



From Macklemore & Ryan Lewis' THE HEIST. Features a former FCFer! Directed by Jon Jon and Ryan Lewis.

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WOD

"RJ"

5 rounds for time:
800m run
5 rope climbs, 15'
50 pushups

Originally posted 22JUL2010. Post time to whiteboard.

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(via Kris B)

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New Tabata Cuts!

When you're short on time and/or equipment!

• Cochise - Audioslave
• Kissin the Curb - Bishop Lamont, Busta Rhymes and Jake One
  
• Womanizer - Britney Spears
• Velocity - Extended F@mm
• Feel Good Inc. - Gorillaz
  
• What Are You Waiting For? - Gwen Stefani
• The Hand That Feeds - Nine Inch Nails
• Toxicity - System of a Down

The songs are edited by playing 20 seconds of music followed by 10 seconds of silence repeated for a total of 4 minutes. The song will continue to play for a minute (rest interval) with a 5 second countdown at the end.

Download, stream, load them up on your iPods, burn them to CDs and share!