March 9, 2013

Saturday 3.9.13

Great workout this morning, including those who stayed after to work on kips.  There will be opportunity all this week to test in for the kip challenge.

4 rows:

Box Jump / Hang Run / Plyo Push-up // Side squat jump until runners back

1-Arm OH Lunge / KB OH Swing / 1-Arm KB Sit-up // Run

Mountain Climbers / B&T With Side Plank Hop / Bicycle Crunch // L-sit until runners back

MB Step-up With Lunge / Wood Chop / MB Squat Jumps // Box Drill

One thought this morning… everyone at CF is there to give their best and get the most out of what they put in.  Nobody can be caught just going through the motions…  Special crowd, indeed!



Super turnout for the intro class this morning!


  • Avatar
    Wicasa Yatapika March 9, 2013 Reply

    Saturday morning warm-ups on the asphalt, nothing like it! Damn I miss that for sure! Great to see the photos of some of my most favorite peeps on the planet… I am having trouble seeing the gym on steroids…hah! It looks sooo much bigger than it did, it’s not just an illusion is it!

    I sincerely hope you are all giving it your best and are keeping the Spirit of CF alive and well in my absence…..HAH! I am sure you are!!

    Much Love and Respect!! JJ

    “Wowasake kin slolyapo wowahwala he e” …Know the power that is peace…Black Elk_ Wicasa Wakan

  • Avatar
    James March 11, 2013 Reply

    JJ, the amount of additional space is amazing. But a big Saturday turnout still fills the joint up! Dude, we still feel your absence. Hope our paths cross again soon.

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