1.24.14 "Disco Inferno"

January 23, 2014

EVERYONE WISH MRS. SONIA “BLADE” GOOD LUCK THIS WEEKEND!!!

VE4XJlKY1VVD5wZh.jpg

FITNESS

STRENGTH
1 RM Front Squat

“Disco Inferno” 
3 Rounds
20 KB Swings (53,35)
20 Wall balls (20,14)
20 Toe 2 Bars

COMPETITION

WARM UP
3 rounds not for time
Yoke Carry 20yrds (10yrds out and back) – Heavy
1 Min HS Holds Facing Wall – only toes on wall

STRENGTH
1 RM Front Squat

METCON
“Disco Inferno” 
3 Rounds
20 KB Swings (70,53)
20 Wall balls (20,14)
20 Toe 2 Bars

EXTRA CREDIT

ENDURANCE
(Thur or Fri)

2k Row for Time

STRENGTH
1.3×8 Pendlay Bent over Rows
3. 3×12 DB latersl raises
2. 3×15 Band Pull aparts
Superset 1,2 + 3

ANNOUNCEMENTS

Monday January 27th
Yoga with Kathleen @ CFD

We are officially launching our Yoga program at CFD. This class will meet regularly at 7:30pm every Monday Night. The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $5-10/class. Upgrading will only cost $20/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer! Dont worry CFB we are working on our Yoga program and should have some start dates soon.

Saturday January 25th “East Coast Champoinships”

Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001

If you are unable to attend Saturdays Event then you can watch Sonia and all the other athletes Live on the internet visit: http://live.flosports.net/account/login/103/

Comments

comments

About the Author
  1. CC Engine Reply

    Goooooo Blade!!!!!
    Cutttttt it up!!!!!!
    :O :O :O
    Xo Xo Xo

  2. Don E Reply

    11:27 switched to knee ups for the final 12 reps
    FS #205pr

  3. Adam Reply

    Go get ’em, Blade!

    Front Squats: 1RM 255#

    WOD: 11:34 RX (The last T2B took 3 attempts, but finally got an ugly one to finish!!!)

Leave a Reply

*

captcha

Please enter the CAPTCHA text