Ed throwing high & Xan getting low.

Alternating Between Exercises, Complete the Following For Time:
10 – 8 – 6 – 4 – 2  Deadlifts
20 – 15 – 10 – 5 Ring Dips
(Start and end with the Deadlifts)

**  We’ll figure out the appropriate weight in class.  Heavy for all sets.. but maintaining that gorgeous flat back we love so much.

READ THIS, you guys!  Great info and links to some helpful drills!
Definitely do the cool Self-Evaluation drills.

All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me… You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.
–  Walt Disney

0 Response

  1. EJ


    1. Good luck to Eroc, Melanie and John Tisa -NYC Triathlon
    Sunday, July 8

    Come out to Central park to cheer them on or meet at Molly’s Pitcher around 2:30 p.m. (2nd Ave and 85th St.) to celebrate their finish!

    2. CFM Sendoff for PlugPilot Happy Hour
    Friday, July 13th at 8:30 p.m. (after the WODs).
    Brad Russell is leaving us for his real family. Come say goodbye and tell him how awesome he is.
    Location TBA.

    3. CFM Movie night (email me [email protected])

    All these things can be found on the calendar on the News/Events page here:

    Stay thirsty and drink lots of agua!!!!

    4. CF Games WOD announced!
    For those of you interested in seeing the WODs, go to the CF games site! They were just released.

  2. Adam Van Auken

    9:45 at 305#. Perfect weight for me for this WOD because it was a real struggle but I finished round of 10 unbroken which is definitely a PR. I split all other DL rounds but the last in half.

  3. Vikram

    100 sit ups
    100 push ups
    100 squats
    Dumb bell rows
    1,000 m swim

    Sorry I’ll miss Molly’s today. Nothing but love for Eroc and Mel! CONGRATULATIONS on a major life accomplishment.

  4. Amylynne

    5 RFT

    15 K2E
    15 hip extensions
    15 hspus (30 strict, rest kipped)
    15 box jumps (grey box)

    22 min

  5. DT

    Eroc, Mel, you’re goddamn champions!

    Did the 10am wod, sub pushups, 8mins at 225. Nice & light.

    Hope to drop by Mollys and celebrate!!