W.O.D. 7.25.14

Derreck's First Muscle Up!

Gymnastics Skill Focus:
Forward Roll and Handstand Roll-out

21-18-15-12-9-6-3 for time:
Power Clean (75/115#)
Box Jumps (20″/24″)
Begin each round with a 50m Bear Crawl

Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors! (there will be no regular classes on Saturday)

Join us after the Adventure WOD for the Brawl in the Burbs a local team competition at CFKoP! We will also be streaming the CrossFit Games live! All are welcome!

"Quality is never an accident. It is always the result of high intention, sincere effort, intelligent direction, and skilfull execution. It represents the wise choice of many alternatives."
-Will Foster


Unknown said...

Habits are developed over the course of a long time, so obviously they may take a long time to 'break'. You can take comfort in knowing that each day you become more aware of a habit and perform it less, the less power it has. This takes time, no doubt about it! I always tell people that you're going to change no matter what -you may as well make it a positive one!

Paul S said...

Marni 20:22 #55 su
LP 18:33 RX
Fayth 24:34 #65 su
Anne 24:55 #45
Diane 22:50 sc
Joe G. 29:45 sc
Susan 24:37 #65
Jackie 25:13 #55
Tori 24:48 #35
Dianne 31:13 sc
Mark C. 20:59 #95 su x3
Christine 27:50 sc
Fugo 23:48 #35
Joy 24:34 #53
Rich P. 27:21 sc

Paul S said...

Michal 24:37 #35 su
Justin R. 23:58 RX
Giuila 25:22 RX

Paul S said...

Jessie 17:52 #35 su
Jason 25:59 #95
Alona 26:39 #65
Jen S. 20:44 #35 su x2
Kelly 20:45 #35 su
Shawna 27:03 #35

Jen had the best bear crawls of the day, up and backs the entire time. Good job lady.

Stephanie Vincent said...

Nick C 28:55Rx
Mark R 33:55 95/dua
Warren from LA 33:44 95/dua/step
Jill A 31:06 65/dua/step
Alex 26:20 95/dua
Gavin 29:20 75/dua
Taryn 33:09 SU/Step17
Arieanne 30:20 45/su/step13
Audrey 24:45 45/step 17
Pam 32:31 DUA
Marci 32:37 45/dua/17
Kathleen 31:42 45/step 17