Deadlifts and Double Unders

REMINDERS!

If you are in the Ladies Challenge, your food logs are due to Jody and Kelli. There is a burpee penalty....

OPEN GYM - Saturday at 9:30am

WOD

Men #225

Women #185

15 deadlifts

25 double unders

12 deadlifts

25 double unders

9 deadlifts

25 double unders

6 deadlift

25 double unders

For Time

Trevor: 3:23

Deadlifts and Diane

Don't forget Spicy Ladies!!

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

15 min to get 1 Rep Max Deadlift

rest 

"Diane"

21-15-9

(225, 155) Deadlifts 

Handstand push ups

Congrats to Sam!!! 425lb deadlift PR

Deadlifts Anyone?

First Santa visted us to get you signed up for Holly Jolly II. If you didn't see it check it here.

Now is has been sighted training for next year.

Success stories will be out in a couple of days. They are amazing!! Check your email for the newsletter. If you aren't signed up do it now!

Tuesday wod

100 ring dips in as few sets as possible.

score number of sets.

wod

10 to 1 Deadlifts (275, 185)

row 250 between each set of deads.

25 min cap

Eric 13:58

Wladi 13:59

Deric 15:20

Trevor 17:41

Pink Ladies

Halloween Weekend!

Happy Birthday to Mike Tillman on Halloween!

We will have open gym tomorrow at 9:30am at the 609 box. For those of you who want to

come out to cheer on Mike Fio, Wladi, Liz and Nikki at the Butcher Challenge. Come out to CrossFit Central at 9:30am. It should be crazy CrossFit Fun.

WOD

10 Deadlifts (225, 135)

1 Double under

9 Deadlifts

2 doubles

8 deads

3 doubles

7 deads

4 doubles

6 deads

5 doubles

5 deads

6 doubles

4 deads

7 doubles

3 deads

8 doubles

2 deads

9 doubles

1 dead

10 doubles.

for time

Heavy Metal

Check out a video of Olympian Natalie Woolfolk hanging out at Mike's Gym with Coach Burgener (where Deric is this week). I thought this would get you fired up for Heavy Metal Friday!

Don't forget open gym tomorrow at 9:30am. Then

it's Pose Running with Valerie Hunt!

Great weekend for you guys!

WOD

15 Deadlifts (195, 155)

20 Knees to Elbows

400m Run

4 Rounds For Time