Our newest coaches (and CFC members), Jess G, Josh C, and Pat W, attended the CrossFit Level I Certification this weekend at CrossFit Watertown. We are very excited to be adding these 3 to the stable of coaches at CFC!

The Saturday Chaos class was jammed and jammin’! Banded lateral walks, Double leg hurdle jumps, Banded “Monster” walks, Tire jumps, and, of course, Rowing. Those enjoying the workout were Paul and Ashley, Jeff and Kyle, both Sue Ps, Kevin Z, Pete H, Jess G, and the return of Jenn T!

The lunch time crew also took a crack at “Fran”, with Jess G, Joe B, Claudine Z, Pedro R, Stephanie A and Pat W crushing it.

The Sat morning Guts Poker welcomed a new player to the game: Josh C, fiancee of Jess G, in addition to Dave S, Marianne U, and Ryan D. Jess continues her lucky streak, putting together 4 Queens with the help of a Wild Card. Nice work and effort all around.

It may have been April Fool’s Day, but the WOD was no joke….After a max rep set of Body Weight Deadlifts, we took it outside for 10 rounds of 10 KB Swings, 10 Push Ups, with a 50 meter sprint between both stations. Frank R and Kris S made the 12:30 class, then Jess G, John M and Eric S came in a little later to try their hand at it. Great to be outside again finally!

The Friday WOD was tailor made for the weather: a 400m run with 20 Burpees (Yay Burpees!), then a 400m run with 15 Burpees, and a 400m run with 10 Burpees for time, a 5 minute recovery, then 75 Box Jumps for time. I was able to catch various members throughout the day; pictured are Mike R, Jess G, James M, Frank C, Tim D, and John E. Great effort on a challenging workout!

Here are a few shots of Belle, 1.8 pounds, daughter of Samson and Stella of Montana, born January 3, 2010 and the official CFC mascot. She will be visiting on occasion as her schedule permits.

The 3/4/10 WOD was no picnic: short, hard, and intense. First, max Pull Ups, reocover, then max decline Push Ups, then recover, then a Tabata triplet: Jumping Lunges, Knees to Elbows, and Jump Squats. At the end, everyone was looking for their leg muscles, as they seemed to have vanished. 12 minutes of work that felt like 12 hours. Tried to get everyone today, but I know we missed a few. Pictured: Jess G, Vilma O, Mike D, Mark O, Matt A, Eric S, Claudine Z, and James M.

Everyone loves a good fight, so on Friday, 2/26, there was a big turnout for Fight Gone Ugly (yet another CFC version of Fight Gone Bad!). Deadlifts, Ring Push Ups, Seated Box Jumps (especially cruel), KB Swings, and Dumbbell Push Press. Ouchey. In various stages of discomfort are Rob J, Steve R, Rob V, Pedro R, Jess G, John E, Nick M, and Josh C.

The 1/20/10 WOD today was two fold: strength & endurance; first, 5 sets of 5 Back Squats, then 5 sets of 10 Presses. Finally a 1600 meter (one mile) row for time. Jess G and Justine L (two excellent athletes) each tackled it mid-morning. Jess came in with a row time of 7:15, which is a very good time, and Justine crushed it with a time of 6:45. Great job, especially after some heavy lifting! These girls rock!