Archive for November 22nd, 2009

Back Squats
5-5-5-5-5
Last 3 sets are sets across at 80% of your max single (see 091111).

Then Weighted Pull-ups – 3 sets of 5-7 reps
*If you cannot do Pull-ups yet, do 3 sets of 10 negatives with a lighter band than you usually use.

Post loads to comments.

Gym Challenge = last week to complete Seattle Skill levels!

Picture shows Leah L deadlifting 306 pounds! Did you know we have 3 ladies who can lift over 300 pounds at CFR?! 4 of our female trainers got together for the CrossFit Total this past weekend. We hope to offer a time soon for everyone who wants to participate in the Total.

Video: Click HERE for an article and video on Cyndi Frieling, the only female competitor to finish the Deadlift workout (building up to 375 pounds) at this year’s CrossFit Games.

Speaking of the games… We have 10 females and 4 males interested in training for the 2010 CrossFit qualifiers (details being released by CFHQ December 1st). Anyone else? Email us with any questions!

Overheard at CFR: “I’ve seen combat… it was easier than this!” (re: Saturday’s workout)