Saturday, 07/31/10 - Sunday, 08/01/10

Rest Days


C V said...

We will be able to buy the new t-shirts online?

Black and Gold CrossFit said...

CV, we will see what we can do to make them available online. No promises at this point but I think we can make it happen.

Black and Gold CF Ancient said...

I want one in large and I'm sure some of my buddies here will want one as well. Who are you going to use? If the old t-shirt guy is out, I know a new one that is pretty good and gets some good results. Shoot me a note on AKO.


Oh is the workout I will be doing today at CF Providence...J-Whips would love it.

100 x BW Dead Lift
200 x Squats
300 x Double Unders.

Legs are going to be fried.

C V said...

Did the CF Football Hero's WOD, KALSU on my own yesterday. Probably the worst CF workout I have ever done. It had been a long time since I was about to black out after a WOD.

Scaled it to 95# and finished in 14:54.

RX'd is with a running 1 minute clock, preform 5 burpees at the top of the minute. For the remainder of the minute, preform as many thrusters as you can (rx'd=135#). Continue on until you have reached 100 thrusters.