Please note change of website….I am meeting with our computer guru on Friday to get the page dialed in! I will make some cool additions and changes soon.

A Couple of announcements:

***Please bring in any shirts in that you want to have screened with DragonFire logo. I would like to have these done next week. RG (the awesome guy who designed our logo–yep props to you Ry!) is going to have some window stickers made soon so if you want one let me know (no charge as I will gladly cover them).

***Friday CrossFit HEL is having a get together at Old town pizza (I have flyer up in gym) celebrating athletes and their supporters from Regionals. H & I are going and would love for all to join us.

SEE YA ALL SOON!

Lift: Front Squats

WOD:
3 Rounds for time:
5 HSPU’s
10 Ring dips
5 Burps
10 Box jumps

Rx+ do all 10′s

Skill Set: floor wipers- 3sets of 10 (135,95)

CrossFit DragonFire representing at Regionals last weekend

Ok tomorrow is the night we have all been waiting for….CHEAT NIGHT! Hung is making cream puffs and Tiramisu….yeah you heard right. Don’t worry we will have a great wod ahead of time so you can use your body’s unique ability to process that sugar-LOL! See ya tomorrow at 5:30.

Today was a crazy wod day! Great job EVERYONE! Way to put heart into it!

Fran:
21-15-9
Thrusters (95,65), pullups

Helen: 3 rounds
400m run, 21 kb swings, 12 pullups

Misc. ladders:
13 to 1 pullups/pushups
13 to 1 deads(185,135)/wallballs (20,16)

Skill sets:
3 sets of max double unders

Team competitors will do light transition practice tonight and I will post a wod for our killers VP & QB! See ya all at about 5:30pm tonight. Remember we leave tomorrow for Puyallup at 4pm. Our hotel address is 1409 South Meridan Street., 98371 (253)841-2600. VP and QB are coming up Sat. morn. Don’t forget to bring lots of snacks, drinks, and your fav. pillow so we can sleep well. We will need to remember chalk, tape, shoes, skins & DF apparel.

SO EXCITED NOW!

Wod at 5pm, then eating while figuring out logistics for this weekend!

Things that make you go hmmm…..
I will have a couple of wods posted today on the board when you get there at 5:30 (-:

WOD: For Time weight is (95,75)
400m Run
15 Overhead Squats
200m Run
15 Front Squats
400m Run
15 Back Squats
200m Run
25 Thrusters

1 round for time:

50 wall balls (20,16)
30 db snatches (45,25)
10 slam ball (30,25)
50 situps
30 sdlhp (95,75)
10 clapping pushups

Two rounds of:
15, 12, 9, 6 at
women-185, 165, 155, 135
men-275,245,225,185
then 50 double unders

*stack the bar where we could just throw the weight off real fast.

WORKOUT ON SUNDAY IS AT 11AM