Come get your wod on from 5-6 with Claudio today.

Buy in:
3 mins max rope climbs

LIFT:
you may do these in any order- partner up on lifts when possible

bench 1 1 1 1 1
press 2 2 2 2 2
dead 3 3 3 3 3

QUICK NOTES:

-We will be doing the 31 Heros wod again this year so save the date Aug. 4th. You can register starting June 1st and CFDF is registered as a host gym.
-May 19th lets have a potluck at the gym after the wod- Paleo cupcakes and cookies are always a great item to bring- “wink, wink”. Hopefully all can make it!
-May 25th-27th is regionals- come support our awesome athlete “Alannaimal” in Puyallup, WA. that weekend and watch some fantastic athletes throw down!
-August 4th- Festius Competition @ CrossFit Oregon City- Registration: http://festivus-oregoncity.eventbrite.com/ EJ was talking about doing this one- I would love to have a group from Dragonfire go represent- Please follow link and check it out!
-I can set up paypal auto pay for anyone interested in paying monthly dues that way.
-If you have seen any events/competitions coming up that you are interested in let us know so we can get the gym on board. I know we plan on doing Bend Summer Games but date has not been announced yet.

Here are some tips from the best bad asses out there!

WOD
This is Fran and Helen mixed together! And you thought one girl was bad.

FRELEN

21-15-9

Thrusters 95/65#

Pullups

KBS

Run 400m

http://www.break.com/index/do-not-limit-yourself-2323647
Checkout this great story a little long but worth the watch at the end.

Here we go again…..yet another girl wod….Enjoy using the new ring location (;

21-15-9

Pwr. Cleans (135,95)
Ring dips

Come see what they have in store, thats if your not scared.
AM wod 8am-9am
Afternoon wod is from 11am-12pm

AMRAP 14

WOD

3 WALL CLIMB
5 GRASSHOPPERS
7 BURPEES TOUCH 12″ TARGET OVERHEAD

REST 3 MINUTES

THEN PICK A CARD

KINGS-100 HOLLOW ROCK
QUEENS-100 SITUPS
JACKS- 50 GHD
ACES- 50 FLOOR WIPERS 135/95

EJ requested that today be “bubble gum” tank day……so it is DONE!  Wear your bg tanks today girls

BUY IN:
20 SLEDGE HAMMER SWINGS ON TIRE

21-15-9

Front Squats (135,95)
kb swings (1.5,1)

COOL DOWN
1 LAP AROUND THE HOOD. BULLET PROOF VEST OPTIONAL.

Open gym with RD from 5-6:30pm

Another girl wod!

AMRAP 20

5  pullups

10 pushups

15  airsquats

AND NO STEVE WE ARE NOT GETTING MIRRORS!

WOD

3-3-3-3-3-3-3

FRONT SQUATS AND JERKS

POST LOAD