Femme Fatale Week starts in 8 days. Are you ready? You'll need to stay calm and focused when those attractive and seductive women call your name. Perhaps yoga today at 9am will help you stay strong and centered.
1/31 Saturday - The Chief
CPO Allen wishes you good luck with today's workout!
Today's workout, The Chief, was introduced to the CrossFit community on September 14, 2008. CrossFit described it as follows:
"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."
Coach Leslie's brother, Kirk Allen, is retired Chief Petty Officer. Today, when you do this workout, please give thanks to CPO Allen, and all of his fellow Chiefs. Go Navy!
Max rounds in 3 minutes of:
3 Power cleans 135/95#
Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
We wish Sarah Anderson the happiest of birthdays today! Sarah is a Founders Club member and a delight to have in class. She is a regular at our 6am classes, and sometimes joins in with the 11:45am class. No matter which class you're in Sarah, we're always glad to see your lovely smiling face. Cheers! Here's to family, friends, good food and good times!
Max Effort Thruster
5 Thrusters at 75% 1RM
2 Ring dips
4 Thrusters at 75% 1RM
4 Ring dips
3 Thrusters at 75% 1RM
6 Ring dips
2 Thrusters at 75% 1RM
8 Ring dips
1 Thruster at 75% 1RM
10 Ring dips
Noah is ready for Femme Fatale Week. Are you?
You have probably seen the sign-up sheet at the gym, the RSVP button on this website, and heard the Coaches talk about it, but what is Femme Fatale week anyway? Femme Fatale is a French term that describes an alluring and attractive woman who leads men into difficult situations. We think this is the perfect descriptor for the classic CrossFit "Girl" WODs. We find these women irresistible and think we should do a week of them. So we are! Starting Monday, Feb 9th and ending on Saturday, Feb 14 (Valentine's Day) we are celebrating our love of these women with Femme Fatale Week.
To officially participate in the 2015 Femme Fatale Week, you'll need to RSVP, pay $20 and come to at least 5 of the workouts. The Saturday workout is optional, but will be a celebration of the end of Femme Fatale Week with Marguerita and mimosas. For your $20 buy-in you'll get a limited edition Femme Fatale shirt, unlimited classes for the week, and of course, Mimosas on Valentine's Day. Be forewarned, Friday the 13th is during Femme Fatale Week, and you never know what kind of alluring and dangerous woman will show up then. We hope you join us for the 2015 Femme Fatale Week!
Front Squat Wendler Week 1.3
5 reps at 50% 1RM
5 reps at 65% 1RM
3 reps at 75% 1RM
3 reps at 85% 1RM
Max reps at 95% 1RM
21-15-9 reps for time
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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