10/31/2008

CFHQ Rest Day

Make up any of the Past three Workouts.... Crossfit Smyrna will be Closed tonight at 7pm.  This meaning that
6pm will be the last Class.  This to insure the safety of all Children Trick or Treating.  Please remember to be very safe when driving, Children will be running crazy tonight. 

Thursday 081030

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday 081029

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Tuesday 081028

Squat clean 1-1-1-1-1-1-1 reps




Pumpkins by: CrossFit Fredericton, Hudson Valley CrossFit, Adam Kayce, Alanna Trotter and Kim Carris, and Mark Messina

Posted by Inner Strength Crossfit at 10/30/2008 10:03 PM
Categories: Happy Halloween.
 

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  • 10/30/2008 10:25 PM Nick C wrote:
    Brendon and JJ you two are not human...all my sh&^ talking and I finished 17:32. this being three min. more than my PR.
    Reply to this
  • 10/31/2008 8:23 AM Dad wrote:
    Nick, congradulation on your one year anniversary. This time last year we were getting ready for the opening day. I'm looking foward to many more years.
    Reply to this
  • 10/31/2008 8:46 AM Rachel wrote:
    Nick~ Congrats on your 1st year of ISF! We need to have an anniversary party!!

    I will be in tonight before 6:00, so I don't turn into a pumpkin ;o) Happy Halloween to everyone!
    Reply to this
  • 10/31/2008 9:04 AM JJ wrote:
    Congats on your 1 yr of CrossFit Smyrna....when is the anniv. party???????
    Reply to this
  • 10/31/2008 9:35 AM Luke wrote:
    Nick - Congrats on the 1 yr.

    What's the alternate workout for those of us who have already done all three? I suppose I can always work on my Cleans again.
    Reply to this
  • 10/31/2008 9:45 AM JJ wrote:
    luke - its called "rest day,"...your a machine...

    did you get those grips yet???
    i need to get some
    Reply to this
  • 10/31/2008 11:14 AM Chris N wrote:
    JJ - you are an animal, anytime someone beats Brendon by 7 SECONDS it is crazy, but beating him by 7 minutes is off the chart - H-ll I hope to break 20 minutes (twice your time) when I do it tonight!
    Reply to this
  • 10/31/2008 11:23 AM Luke wrote:
    JJ - I am far from machine, unless you count the tin man before he got oiled, thats about my pace - slow.

    I ordered the grips but they have not arrived, i sent Nick the link to order a bunch for the gym.
    Reply to this
  • 10/31/2008 1:10 PM Nick C wrote:
    come in and practice or you can do "Murph' dont forget CROSSFIT SMYRNA WILL BE CLOSING AT 7PM SHARP. NO LATER
    Reply to this
  • 10/31/2008 2:34 PM Chris N wrote:
    Does that mean you are opening early this afternoon? I'll come in now if you are open.
    Reply to this
  • 10/31/2008 3:40 PM Nick C wrote:
    Chris...I opened early for you...4:15
    Reply to this
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