Friday, 08/20/10

A little pre-sun fun at the River Courts!
CrossFit Friday!

We will meet at 0530 at the River Courts.  Bring a friend on down for an awesome Friday morning workout.

Firsties, come on down and earn the right to don that crass mass of brass and glass!



"Sprinting Cindy"
AMRAP  20 (as many rounds as possible in 20 minutes)
2 Rounds of Cindy*
200 m run

*Cindy is a CrossFit benchmark WOD.  One round consists of:
5 pull-ups
10 push-ups
15 squats [wmv] [mov]

14 comments:

Chris said...

Ran from the house. Didn't track distance. 15 minutes out, 14:05 back.

JWM said...

6 comlete rounds + 2 Cindy rounds + about 100 meters

Awesome group out there this morning. It is very motivating to see you all out there working it!

Zachary said...

5 full rounds and 50m through the 6th

MikeRothenb said...

6 rounds + 5 pull-ups and 5 push-ups

make sure you all check out, and join, our facebook page...invite your friends to spread the word too!

http://www.facebook.com/#!/group.php?gid=270771321485

Chris M said...

6 rounds complete + 1 round cindy + 5 pull-ups

Adam said...

5 rounds complete, plus 1.5 rounds of Cindy. Smoker today, glad tomorrow's a rest day.

Kings said...

6 complete rounds + 2 rounds Cindy + approx. 50 meters run. Good workout to close out the week.

Mac said...

7 rds + 5 pullups.

Good sized group out there to kick off the year...keep it up!

kseki said...

7 rounds in 20:33

Bobby said...

7 rounds exactly.

Mark R said...

Great to see CF Friday is still going strong!! Website looks awesome too!

Congrats to the Class of '11 on Ring weekend.

Joseph said...

6 rounds +2 rounds Cindy +150 m of run.

Mr. BS said...

7 rounds + push, pulls and squats; almost got to the run before time. Hopefully get some more of my plebers out there next week.

Sodak said...

19 rounds Cindy... sorry i had to cut the running even though this was a great track wo. m trying to get all my leg muscles functioning again before inflict more abuse on them. Thanks Maj. Richards!