Happy birthday Michele!

Thanks to all that came yesterday to the self defense class. Please post comments on the class and what you would like to see in future classes. Special thanks to CL and RD for being our role players. Here is a video that I talked about.

OPEN WOD 12.2 will be posted at 5 pm.

M’s birthday WOD.

4 rounds

4 MU men’s/1 MU girls or (sub 3 pullup/3 dips)
40 DUs
10 Deadlifts body weight

Come get your man hate on.

The self defense class is tomorrow. If you want to attend please sign up on the white board. Class starts at 5:00 pm.

“Josh”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Great job everyone on CF Games open 12.1 wod. H-108,KJ-104 & CL-101 (313 total) were the top 3 mens scores that counted towards team score and AD-108,EJ-107 &M-103 (318 total) were the top 3 women- currently CFDF is tied for 71st out of 121 teams in the NW with a total rep score of 631 after 1st wod- not bad for small gym…I am proud! I am excited to see what 12.2 will throw our way. Remember to eat well, drink lots of water and get good rest! If you are sick- please stay home and get better so we don’t get the gym sick (I can arrange to judge wods at different times to help out). Keep going hard on your normal workouts and keep up the great work on the open wods! The open is a great way to test your fitness, see how you rank against the rest of the world, and is a way to push yourself past your comfort zone, which helps make each of you better athletes!

4 Rounds For Time:
21 Wall Balls (20, 14)
15 Power Cleans (135, 95)
21 Situps

Congrats to KJ on getting the best score on the Open WOD so far with 104. But you know everyone will now be shooting for that number. Its not over until Sunday after 5 pm. Good Job and good luck!

Guys night out: We are thinking about going to “My Brothers Craw fish” at about 6 pm and seeing a 8 o’clock showing of Act of Valor either at Clackamas Town Center or Stark Street Theater. I will let you know when they post the times.

AMRAP 7
Burpees – touching 6″ target above your reach with both hands.

Have fun with this one! If you are an open competitor and not doing this wod tonight please let us know what day you intend to do the open wod so we can plan on judging.

Good luck to all the competitors!

The Open WOD will posted at 5 pm.

WOD 2

Row 250 meters
then
21-15-9
ring pushups
T2B
then
Row 250 meters

Hey guys it’s Michele…..So my big 40/10 bday is dropping next week (Feb 29) and I wanted to hang out with all the cool people next Friday March 2nd for my bday. I was going to make reservations for the Spaghetti Factory in Clackamas at 8pm on the 2nd and would like to get a head count of who can come. After dinner I wanted to continue the party by going to Duke’s for some country dancing ….the more to come the merrier! Please let me know if you can make either or both!

One more day until the Crossfit Open. ARE YOU READY?

A couple of up coming events;

1. Reebok Crossfit Open. First WOD will be posted tomorrow. We plan on doing a group WOD on Thursday, but you guys can do it anytime this week. Just let us know and we will set it up for you.

2. Guys night this friday the 24th: We will grab a bite to eat before we see Act of Valor. Let me know if you are coming

3. Self Defense class on Feb. 28 at 5:00-7:00. Please make sure you sign up on the white board.

4. Michele’s Birthday party/Girls night-out.

There is a sign up for a Self Defense class Tuesday the 28th at 5:30 pm. The class is 2 hours long.
Here is a sneak peek at the class.
WOD

12 minute AMRAP
6 OHS Squat 95/65
6 Box jump full foot on the box

4 rounds

5 ctb pullups
6 Hang squat snatch 75/45
7 Deadlift 225/185
8 Plyo pushups 2 plate men/1 plate women’s