Sunday 130421

Black Box WOD/Beginner WOD:
A. Back Squat 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. Accumulate 3 minutes in an L-sit
C. 3 rounds for time: “400” meter run, 20 walking lunges

happen in ALL of Monday’s CFE classes.)

Carlos says, “That anticipation and anxiety you get when the clock counts down from 3..2..1. I love it. Crossfit always challenges me in every aspect. Pushing, pulling, lifting, running, jumping, throwing then screaming in victory. It’s such a beautiful art and an amazement what our bodies can do when we push it to the extreme. But I thank the coaches who teach and push us as much as we push ourselves. As I quote Sir Isaac Newton ‘If I have seen further it is by standing on the shoulders of Giants.'”
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**Tribute to the Boston marathon victims for Monday’s CFE WOD**

Coach Heidi wants to take our normal day at CFE & pay tribute to the victims of the Boston Marathon through a run that will have 26 different elements to it to represent the 26.2 miles of this prestigious race. (This tribute run will happen in ALL of Monday’s CFE classes.)

Please sign up on Zen Planner for what Coach Heidi promises will be a run to remember and a chance to pay your good fortune forward.

Here’s what’s on tap for Monday’s classes:

Black Box WOD/Beginner WOD:
A. Power Snatch 6×2 (work up to the heaviest set possible with perfect form)
B. Kipping toes to bar: Practice, then for quality: 3×5-15 unbroken (hanging leg raise)
C. 8 Rounds of 30 seconds russian kettlebell swings 2 (1.5) /1.5 (1) pood, 30 seconds rest

See announcement above about the special WOD for Monday.


  • 11:30am Beginner

    A: 83-93-98-103(x2) – PRs at 98# & 103#!
    C: 7:40 (anyone else have a Fran-type cough from this?)


    Possibly the single most fun WOD in my brief CrossFit tenure.

    @Nicki – I had the same thing. Lactic acid buildup?