Inspiring message from member Marc Abucejo this morning about CrossFit 213 and Jiu Jitsu: “2nd medal since joining CF213. previous was gold and today bronze. made a stupid mistake causing my defeat and my hunt for gold. yet, this will inspire to rise up… thank you to all my coaches for pushing me every time. jiu jitsu is my life and it means so much to me. joining CF213 helped me a lot in my jiu jitsu. i just feel bad today i made a stupid mistake causing my hunt for gold. i will go back stronger, work harder and hungrier when i get back… thank you so much! you guys are awesome!” Great work, Marc! We look forward to a gold medal from you in the future.
It was an absolute blast meeting all of you today. lots to look forward to at 213! -Lindsay In the meantime, a little something for you to dream about tonight: CrossFit WOD 6/4/13: 3×5+ Bench Press “Elizabeth” 21-15-9 Cleans and Ring Dips HIITX WOD 6/4/13: Warm Up: 800M Run 20 Push Jerks w/bar 20 Ab mat SUs 5 Pistols on each side 6 Rounds: 200M Sprint 10 Wall balls 10 HRPUs
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Level 1 Four sets of: Halting Front Squats x 6-8 reps @ 31X1 Rest 3 minutes Against a 10-minute running clock, complete: 1000 Meter Row —- As many rounds and reps as possible of: 20 Wall Ball Shots 10 Mountain Climbers 5 Push-Ups Level 2 Four sets …
Level 1 Three sets, not for time, of: Kipping Pull-Ups x 10-15 reps Box Jumps x 10-15 reps Double-Unders x 30-40 reps In teams of two, alternate sets to complete four each of: Dumbbell Complex x 4 reps 400 Meter Run Dumbbell Complex = 3 Hang Power …
Enjoy your rest day tomorrow! You have definitely earned such a day with the hard work you have been doing. Still make sure to stretch, roll out or even do a light workout to keep the fluids moving. Invest in some body work or getting adjusted can pay dividends. All the best to you and we so appreciate all your intense work!
Thursday 12/18/2014 WOD http://www.telegraphcrossfit.com/thursday-12182014/
Den Crew Holiday Schedule!!! Starting next week we will have some schedule changes for Christmas and New Years!!! 12/24 Wednesday (Christmas Eve) 5am, 6am, 9am 12pm 12/25 Thursday (Christmas) No Classes CLOSED 12/26 Friday OPEN GYM 9am-11am 12/31 Wednesday (New Years Eve) 5am, 6am, 9am, 12pm 1/1/15 Thursday (New Years Day) No Classes CLOSED 1/2/15 Friday Normal Class Schedule 5am, 6am, 9am, 12pm, 4:30pm, 5:30pm We will also have this printed on the front desk by Friday!! Hope you all have an amazing Holiday Season!! Love, Den Team