Tuesday, February 14, 2012 at 9:08PM 
Susan started with us about a month ago. Her son is an avid crossfitter and suggested she give it a try. What a fighter! Susan continues to impress all of us with her work ethic and how fast she learns movements. Keep it up, lady!!
2/15/12
Skill:
Kipping Pull Ups
Kipping Toes to Bar
WOD:
10x2 Press, 60 Seconds rest between sets, work to a 2RM
Tuesday, February 14, 2012 at 7:32AM 
| Valentine Partner WOD! |
| Warm Up: |
| Partner, barbell movements |
| Strength: |
| 5x5 Weighted Push Ups |
| WOD: |
| 10, 9, 8........1 |
| Med. ball squat throws |
| med ball partner push ups |
| med ball sit up pass |
| piggy backs (light pole and back) |
| Then, finish with 2 rope climbs |
| (1 each) |
| MWOD |
Sunday, February 12, 2012 at 7:51PM 
Becca (green shirt)Rocking the 1st Wod at the 2011 Crossfit World Games in Carson, CA
*From the Crossfit Games Website
2/13/11
Skill:
Rope Cliimbs
WOD:
50 Back Squats (75/45)
25 Pull Ups
40 Back Squats
20 Pull Ups
30 Back Squats
15 Pull Ups
20 Back Squats
10 Pull Ups
10 Back Squats
5 Pull Ups
Tuesday, February 7, 2012 at 9:09PM 
The 4 O'Clock at CFE...
Sometimes when we leave town for whatever reason, be it vacation, business, school, whatever, it's easy to let getting out of your "routine" become an excuse for "getting out of your routine". Thing is though, it doesn't need to be an excuse. It's about choices. Choose to eat well. Choose to get out and do something active. If you're like Christina this last week at All State Choir in Denver, you won't feel right unless you're getting weird looks from people in the hotel gym. If you need some motivation, find a computer or get on your phone and check out or site, the main site, some you tube WODS, or google Crossfit Games videos. Don't get me wrong, rest is important. Sometimes a little time away from everything to feel rejuvenated. I'm all about that. On the other hand, I know I generally FEEL better when I take a little of the "routine" with me.
2/8/12
Skill:
Kipping Handstand Pushups
WOD:
3 Rounds
10 Deadlifts (275/185)
50 Double Unders
