Through blood, sweat, and tears; We CrossFitters never leave a brother behind. We want to thank you all for supporting one another when needed the most.
WOD
"Band of Brothers"
OHS M45 W15
Clapping Pushups
K2E
SDHP M95 W75
Double Unders
3 RDS/ 5 min each RD/ 1 min each exercise/ 1 min rest inbetween RDS
Post AMRAP to comments
We would like to announce that Monday the 8th of Feb, CrossFit Gables will be open for WOD'ing. CFG is located at 4210 Ponce De Leon just east of Merrick Park. The website www.crossfitgables.net. Please check that site for schedule.
We have received several questions regarding crossing over. The two boxes are separate entities. If you are a current member at IACF and will be moving to CFG your membership will be grandfathered in along with your current rate. Due to the fact that we are two separate boxes members can not float from one box to the other without paying a more expensive rate (sorry). You will be allowed to attend the Saturday Free WOD at whichever box you choose.
Please email Nick@iamcrossfit.com to let us know if you will be crossing over to CrossFit Gables.
If you have any further questions please email Mike@iamcrossfit.com.
There he is in full flesh, the Birthday boy, Mr. Michael Bulnes. Not only are the ladies loving that body, they are loving those shorts as well. Have a great birthday!
Danny
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Amrap 20 mins:
30 box jumps
20 push press M115 W75
30 pull-ups
Post rounds to comments
Compare RDS completed to October 22, 2009
Happy Birthday Ray! Tiny, but tough... we wish you the best!
HERO WOD
Mr. Joshua
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds of:
Run 400 meters
30 Butterfly sit-ups
15 Deadlifts, M 245 W175
Post time to comments
This one's a beast guys. It will test your soul and question your desire to continue. When the thought of quitting crosses your mind, think of Mr. Joshua. He gave the ultimate sacrifice to protect our freedom. Lets pay our respect.
Compare time to May 8, 2009
Challenge
Max Rep Pull-ups
WOD
"Randy"
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
75 Power Snatches
M75 W45
Post time to comments
WOD
Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Five rounds:
In the wake of our first 2010 Nutritional lecture we would like to wish the mother of all evils, Ana a very HAPPY BIRTHDAY. You see, Ana periodically blesses us with delicious family owned cookies (uuugh).
Now we all know what they do to us hormonally right? Say it with me... Hyperins.....
Thank you to those that attended todays lecture. For those of you that did not please review the info on the Nutrition page.
Optimum Health and Fitness is 90% nutrition / 10% exercise. What percent are you?
Enjoy your rest day!
Crossfit's 2nd Fitness Standard: Capacity at Random Tasks
WOD
"Friday Hopper"
Each WOD session will randomly hand pick seven physical tasks out of a hopper. You will then perform thirty reps of each physical task till completion.
Post time to comments
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Nutrition Lecture Saturday, Jan 30th, 10:30am at IACF.
We would like to welcome, X, the boxing crossfiter to the family!
