Tuesday, September 3, 2013



Workout of the Day

“Hotshots 19”
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. We are doing this workout in honor of them.

6 rounds for time of:
30 Air Squats
19 Power Cleans (135 / 95)
7 Strict Pull-ups
400 m run

*You can modify it by doing either 4 rounds or 5 rounds instead of 6 rounds*
**Scale the weight as needed**
***If you don’t have strict pull-ups yet, do ring-rows with your body as horizontal as you can get it***

****Strict 45 minute cap****

You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Click HERE

ANNOUNCEMENTS: Another Paleo Challenge is in the works! Do you want to look, feel and perform your best?  Then you gotta do this! It is only 30 days, and it will change your life for the better. Check out the Paleo Challenge – Fall 2013 rules under the Nutrition tab above and be sure to fill out the sign-up sheet at the gym. Also, join the Facebook group. More info will be coming:

There is a two person team competition called It Takes Two to Tango which will be held at CrossFit Talon in Cool Springs, TN on September 21 (it’s a one day event). There is both scaled and Rx divisions. Several people from CFF have signed up thus far and I’m hoping several more will follow suit. Talk to your fellow gym members, partner up and sign up here!

FUNNY. Judging by how much chalk ends up on the floor at our gym, I feel like this is how lots of you chalk up:

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