Month: January 2011

VISITING CFER FROM CROSSFIT ROCKFORD

***Dear All, Please take note : 

1st Feb 1730hr onwards - CNY Reunion Dinner @ The Box

1st Feb - There will only be 0700hr Class

2nd - 6th Feb - Box will be closed


 

Push Press

1-1-1-1-1

 

Then

 

5, 4, 3, 2, 1 Thruster 151# / 105#

10 Pull Up + 10 BoxJump (24" / 18") Between Sets

 

It was pouring cats and dogs but we are glad our Brother Lynn from Crossfit Rockford was able to make it for a great session in the morning.

 

010211 

HAPPY CHINESE NEW YEAR

***Dear All, Please take note : 

1st Feb 1730hr onwards - CNY Reunion Dinner @ The Box

1st Feb - There will only be 0700hr Class

2nd - 6th Feb - Box will be closed


 

DeadLift (Off 45# Plates)

 

75% x 2 x 6

 

Then

 

 

Alternating TaBaTa

Push Up

DU 

 

310111 

GOAL SETTING CLINIC

290111 

 

Thank God the BenchMark Weeks are over. Congrats to all who have completed the 2 tough weeks of tests. Thanks to Patty for the great workshop, we are now better equiped with the right tools to set us on the right track towards reaching our Goals. 


 

 10 Rds

 

20 Steps Weighted Barbell Walking Lunge 100# / 70#

AMRAP

10 KBS 1.5 Pood

20 DU

 

Form Teams of 2 and both must continue to rotate between stations until both complete 10 Rds of Weighted Lunges (Individually, not combine effort of 10 Rds). Post time and total number of Rounds for KBS + DU.

 

***Dear All, Please take note : 

1st Feb 1730hr onwards - CNY Reunion Dinner @ The Box

1st Feb - There will only be 0700hr Class

2nd - 6th Feb - Box will be closed            

BENCHMARK 8 – CINDY

BENCHMARK 8

 

"Cindy"

 

20Mins AMRAP

5 Pull Up

10 Push Up

15 Squat

 

 

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GOAL SETTING CLINIC THIS SATURDAY

Rest Day

 

Thank God its Rest Day, hang in there Athletes we are just one more Benchmark away from Goal Setting Clinic.

 

When : 29th Jan 2011 Saturday / 0830hr - 1000hr

 

Where : The Box

 

Why : To equip all CFSG Athletes with the right Software and Hardware to start the year right . No Goals = No Proper Actions = No Acheivements = Zombie Cruiser in The Box

 

Who : Patricia V. Bierley aka Patty who is one of the most well-liked peepz in The Box. Patty also happens to be one of the most sought after Trainer of Trainers in the field of skills coaching. For more infor on Patty's CV click here

 

How : Athlete must first participate in BenchMark WODs between 17 Jan - 28 Jan to have a rough idea of where his / her strengths and weaknesses are, before going thru the Goal Setting Clinic. $10 will be collected from each Athlete to cover the cost of Materials for the Clinic.


 

Art De Vany The GrandFather Of The Primal Lifestyle

 

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BENCHMARK 7 – NANCY

BENCHMARK 7

 

"Nancy"

5 Rds

400m

15 OverHead Squat 95# / 65#

 

 

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BENCHMARK 6 – GRACE (NEW FACES)

BENCHMARK 5

 

"Grace"

30 Clean & Jerk 135# / 95#

 

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250111 

 

Congrats and a very warm welcome to all who have made it thru the grueling Fundamentals.
Front Row left to right : Guoren, Ken, Sly, Rob, Wade, Jon and Angela.

Back Row left to right  : Bon, Georgina, Mathew, Mitchell, Ujin, Eduard, Thomas and Nick