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Testimonials
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At age 49 my body had suffered from the cumulative effects of aging, worn out parts and bad exercise habits due to incessant business travel. In addition, after 25+ years of "standard" gym workouts I was sufficiently stale that going to the gym was a chore. In August 2008 I started working out with Kevin. After the first couple of workouts, I could barely walk even though the exercises were simple ones. I stuck with the program and soon found that my chronic sciatica didn’t bother me nearly as much. The Crossfit concentration on core muscle groups plus Kevin’s relentless focus on good technique combined to help strengthen a lot of long-neglected muscles. Crossfit isn’t for everyone. You have to be dedicated to working hard. But the program makes perfect sense and you can’t argue with the results, either. Strongly recommended.
Brad West, 49 yrs old
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BIRTHDAY BOY RUSSELL
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Wednesday, March 10, 2010
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BIRTHDAY BOY RUSSELL
5 rds
12 Snatch 65# / 45#
21 Push Up
Hey guys and gals, our Manimal Russell will be throwing a dinner tonight down at East Coast Tawandang @ 1900hr (WOD classes as per normal). Please RSVP Russell @ 96633392 so that we know how many seats to book for the CFSG crew. Thanks.
Great post by Matthew, here is another reason why you shouldn’t eat grains. Click here
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CONGRATS TO IAN AND ANNELISE
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Tuesday, March 09, 2010
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CONGRATS TO IAN AND ANNELISE
12 Mins AMRAP
5 Hang Power Clean 95# / 65#
7 Thruster 95# / 65#
10 SDHP 95# / 65#
Congrats to our newly Certified Level 1 CrossFit Trainers Ian and Annelise.
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KBS + PUSH PRESS + PULL UP + DU
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Monday, March 08, 2010
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KBS + PUSH PRESS + PULL UP + DU
4 Rds
30 DU
15 KBS 1.5 Pood
12 Push Press 95#
9 Pull Up
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WALLBALLS + KBS
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Saturday, March 06, 2010
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WALLBALLS + KBS
4 Rds
30 WallBalls 20# 10 ft targer
30 KBS 1 pood
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IT'S STINK AND DRINK TIME
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Friday, March 05, 2010
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IT'S STINK AND DRINK TIME
"DIANE"
21, 15, 9
DeadLift 225#
HSPU
On behalf of all crew, we wish you a very very Happy Birthday Uncle J. Gotta love this guy, great character and great athlete, doesn’t look a day pass 40 (I am not suppose to tell his age but he is in the vicinty of very high 40s) and still manages to kick the young guys ass.
All are warmly welcome to his "Stink and Drink" Party tonite after the 1900hr WOD class. Reservations have been made for all CFSGers at Dogs and Bones Pub (part 1) along Upper East Coast Road followwed by some Jazzing down at QuaruBar (Part 2) located at 113 Frankel Ave . For more details, please contact Uncle J @ 91016396 or Russell @ 96633392.
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CLOSED FOR MAINTENANCE
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Thursday, March 04, 2010
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CLOSED FOR MAINTENANCE
REST DAY
A great pleasure having visiting CrossFitter from CrossFit Maximus Bo and his beautiful Girlfriend Brooke. Bo is preparing for his Sectionals this Sunday, we wish all the best Buddy.
***The Box will be closed today from 1200hr to Friday 1200hr for maintenance. There will be no night classed tonight and no morning classes on Friday. Apologises for any inconvenience caused.***
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CLOSED FOR MAINTENANCE
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Wednesday, March 03, 2010
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CLOSED FOR MAINTENANCE
10 8 6 4 2 Muscle Up
50 40 30 20 10 Double Under
Congrats and a very warm welcome to our latest batch of brothers and sisters who have just completed their fundamental classes.
Back Row left to right : Gerry, Navy Seal Wrapped in suit of body armour, Larry, Nic Bollywood and Lih Woei
Front Row left to right : Jon, Sara Manimal, Jeff and Derrick
***The Box will be closed tomorrow from 1200hr to Friday 1200hr for maintenance. There will be no night classed on Thursday and no morning classes on Friday. Apologises for any inconvenience caused.***
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UNCLE J's BIRTHDAY
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Tuesday, March 02, 2010
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UNCLE J's BIRTHDAY
Snatch
1-1-1-1-1-1-1
Guys and Gals, our favourite Uncle J will turn 1 year wiser this Friday and all are warmly welcome to his "Stink and Drink" Party after the 1900hr WOD class. Reservations have been made for all CFSGers at Dogs and Bones Pub (part 1) along Upper East Coast Road followwed by some Jazzing down at QuaruBar (Part 2) located at 113 Frankel Ave . For more details, please contact Uncle J @ 91016396 or Russell @ 96633392.
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NEW FACES
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Monday, March 01, 2010
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NEW FACES
10 Rds
10 DeadLift 135#
10 WallBall 9 Kg 10ft
Post time in comments
A very warm welcome to our new additions to the Box, Chris, Daniel and Nic (left to right). Please share the love CFSG style and introduce yourselves when you see them in the Box. In case you are wondering about their similarities, Chris + Nic are brothers and Daniel is Chris’s boyfriend ...... Not
Are you taking enough fish oil? So how much is enough? Here is a great article posted by our superboy Matthew. Click Here
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| Calendar of Events, Notices
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