2012:

2012: Friday 9/21
STRENGTH: Press 4X8 @ 70%

Wod: amrap 25 – + 2 reps after every run.
2 reverse lunges (kb’s, db’s?) 53/35 40/30 pairs
2 T2B or short kip to chest height
2 tempo push up 0 0 0 2
2 HSPU (only + 1 here)
2 pistol or air squat
2 hollow rocks
10 DU
100 m run

GDMF Taco Night
Friday 9/28 at 5 PM

Come to join us for a night of
Tacos, beer and wine and an optional workout with great friends of the community.
Minimum Donation: $25.00 per person (kids welcome)
Proceeds to GDMF
Please RSVP with hillary@crossfit2120.com or throw your name up on the whiteboard.

2011:

2011: Thursday 9/20

wod: 3 RFT
800 m run
10 C&J 135/95
20 pull ups
10 box jumps

Save the Date: GDMF Taco Night 9/28 @ 5 PM.

Glen wod optional?
A team of 4 casual wod?

Come down for Tacos from Tacos El Unico. Beer, wine, and choice of Bubs naturals or 2120 T-shirt.

Donation: $25.00 per person (kid friendly)

Proceeds to GDMF!

Please RSVP on the whiteboard or let Hillary know at:

Hillary@crossfit2120.com

2010:

2010: Wednesday 9/19
STRENGTH: b squat 4X8 @ 70%

5 rounds
1-minute wall balls
1-minute kb swings
1-minute calorie row
rest 90 seconds

2009:

2009: Tuesday 9/18
STRENGTH: 4X8 b press @70%

A. EMOM 12
3 hang power snatch (no slow pulls due to loading)

B. amrap 6
5 push ups
5 jumping squuats
5 star jacks

2008:

2008: Monday 9/17
Strength: DL 5×3 @70%

Wod: amrap 18
Run 200 m
5 power cleans 135/95
4 OTBB
5 T2B

2006:

Just wanted to say how proud we are of all of you that came out for the Seven and Glen workouts Tuesday and Wednesday this week. Thank you for stepping up to the challenge and creating such a great vibe in the box. Doing hard things matter. CDM

2006: Friday 8/14

STRENGTH: b squat 4X8@65%

wod: 4RFT
10 pull ups
15 db f. squat 40/30
20 abmat sit ups
400 m run