WOD 8/9/11

DIANE

21-15-9

Deadlifts (225/155)
HandStand Push Ups

Again, this week the time domains will be relatively short. We are still going to work through some more Benchmark WOD's so we can update the 2011 Leader Board. The top 3 fastest men/women at RX'd weight witnessed in-house will get on the board.

Warm up on some ascending sets of DL's to your working weight and make sure you are nice and ready to rock!

There are numerous ways to scale the HSPU's. We will work on that as a group prior to the WOD.

The 2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

Please welcome Coach Jason "JK Venom" Kearsing to the Thursday afternoon coaching roster. Entertaining and informative are good ways to describe his style!

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