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Lifting Ourselves and One Another

Thursday, August 13, 2009


5 Rounds for load:


10 Barbell Alternating Forward Lunges/leg


Coach’s notes:  Take note, this movement is not a walking lunge, it is a forward lunge.  Take the barbell out of a rack on your back, step backwards and perform your 20 reps (10 per leg) in front of the rack, then return the barbell to the rack.  The trail knee must touch the ground for all reps.  Rest as needed between sets.  Post the load for all 5 sets to comments.

Important Reminder – CFC is hosting a Level II certification today and a Level I certification on Saturday, August 15 and Sunday, August 16. Therefore a modified class schedule will be in effect during these certification times.  For today the only class cancellation will be the 9:30 am class. On Saturday and Sunday, all classes will be cancelled with the exception of the POSE running class which will run as scheduled. Thank you for your understanding.

CFC rocks “Fight Gone Bad” on Saturday Sept. 26, 2009.  Join thousands of CrossFit athletes across the US and Canada in a kick ass workout to raise money for charity.  Proceeds to benefit the Prostate Cancer Foundation of Canada.  More details to come.  JOIN THE CFC TEAM!  REGISTER ONLINE AT www.fgb4.org to create a profile and collect donations!

Comments: 12

Happy Birthday, Brogie-Bear!!!!

6 am class “Michelle”
7 rounds 25 DB split jerk 20lbs/hand
25 jumping chin ups
as rx’d 17:55


This WILL leave a mark…


Good job krista and you, with the concordia shorts, oh and alvaro!

Neil 75/85/95/105/115…could have gone heavier..need to start with a heavier weight
Judy 22/32/37/42/47/49.5 failed at 4 ..how trouble finding my balance with my stride..could definatley have gone heavier if my balance was there

Thanks Elis – I am sure I will be hurting tomorrow! and thanks Brett for helping with weight- another good class!



Sorry for almost taking you out with the bar Neil!

Holy geez! that was difficult!


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