11/22/12, Thanksgiving Dinner II

A 10-Course Meal, CFM Style…

30 minute AMRAP:

1o Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24″/20″)
10 Air Squats
10 KB Swings (53/35)
10 Hip Extensions
10 Double-Unders
10 Burpees
200M Run

*Post rounds.  Compare to 11/23/11.  If you haven’t read it yet, check out the story behind today’s WOD.

Reminder: 
There will be no 6:30 Class tonight.
No classes all day tomorrow.  Enjoy your blessings.
Open Gym from 8:00 AM to 10:30 AM on Friday.
Open Gym/Team WOD on Saturday from 9:30 to 11:00.  Strength work will start at 9:30, Team WOD at 10, Technique work after the Team WOD.

 

The Early-Registration Deadline is Nov. 26.  We’ll be mailing in a pack of registration forms on Friday.  If you’d like to register early, remember to fill out a form so we can send it in.  Early-Registration is $30.  After Nov. 26 it goes to $40.  We’re hoping to have at least 20 athletes at the event!
Check out the Flyer: DecathlonFlyer, then…
Print our the Registration: 2012Registration.

5 thoughts on “11/22/12, Thanksgiving Dinner II

  1. Cindy – 3 + 10 su (blue/su)
    Andrew – 3 (blue)
    Patrick – 5 + 7 du
    Dan – 4 + 1 box
    Pete W – 5 + 10 situps
    martha – 5 (15″)
    Kim – 3 + 10 burpees
    Jason M – 6 + 10 pushups

    Cruz – 3 + 11 hip ext (red)
    Morgan – 4 + 10 du Rx
    Desiree – 3 + 10 du (26)
    Kevin P – 5 + 5 squats Rx
    Marisa – 4 + 1 pullup Rx
    Joey – 3 + 10 burpees (blue)
    Jeremy F – 5 + 4 squats Rx
    Demaris – 4 + 2 pullups Rx
    Luciana – 4 + 10 burpees Rx
    Michelle M – 3 + 2 box (red/15″)
    Jason A – 6 Rx
    Becky – 4 + 2 burpees Rx

    Goodwin – 4 + 9 kbs Rx
    Eddie – 8 + 10 situps Rx
    Lynae – 3 + 1 squat (box pushups/green/row + baby!)
    Emily – 3 + 1 squat (blue)
    Jen – 3 + 7 kbs Rx
    Julie – 4 + 7 situps (stepups)
    April – 4 + 10 pushups Rx [First pullup wod. Great job!]
    Nick F – 5 + 6 situps Rx

    Veronica – 4 + 3 kb Rx
    Merci – 4 + 5 situps Rx
    Cuttone – 4 + 10 hip ext Rx
    Ron E – 5 _ 5 pushups Rx
    Anthony – 7 + 2 box Rx
    Jim – 5 + 8 burpees Rx
    Hilary – 3 (red)
    Harley – 5 + 5 pullups Rx
    Art – 3 + 10 burpees Rx

    Luis S – 5 + 10 hip ext Rx
    Raquel – 4 + 9 pullups Rx
    Peg – 4 + 2 kbs (red)
    Alexa – 4 + 8 box Rx
    Vanessa G – 4 + 4 pushups Rx
    Tony – 5 + 5 box (35)
    Rosa – 3 + 2 situps (red)
    Mike L – 4 + 3 burpees Rx
    Cameron – B Day WOD
    Brian G – 7 + 3 box Rx
    Michelle Gr – 5 + 10 burpees Rx
    Riley – 5 (18/lp)
    Rick – 5 + 10 pullups Rx
    Sandy – 5 + 3 pullups (no du/row)
    Juan – 6 _ 4 situps Rx
    Alvin – 6 + 2 burpees Rx

    Sulley – 3 + 1 hip ext (35/red)
    Crystal – 2 + 7 kbs (modified)

  2. the rower any time of the day or night for an intense full body wkouort; or switch things up with a CrossRow style wkouort incorporating bursts of rowing with other exercises like kettlebell swings, squats,

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