Look, No Hands!

frontsquatinstructionFront squat instruction — learn to rack that bar so securely on your shoulders that you don’t even need to use your hands.

Okay, so we promised some new schtuff and here it is:

The February Row-st: 100K. Yup. Row 100,000 meters in Feb and you get one chance in the Rowing Raffle to be held on March 1st. If you don’t have a log card, see one of the coaches and buy one for $5 (which is less than it will cost you off the C2 site.) No, you cannot combine efforts on this one. 100K by one person only.

The Hundred Club: A new concept that will enhance your CFW experience and reward you too. Doesn’t cost one dime. First meeting is this Saturday at 10am in the Club Room.

Hey, quick, look over to the right sidebar! What’s there? A rowing seminar by Jon Gilson in April and the CrossFit Olympic Lifting Certification in May! Sign up now. Really. Don’t wait and be locked out while all the cool kids are hanging with Jon and Coach B . . .

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26 comments
Jen L
Jen L

Me too! Me too! for Rowing and Outreach

Keri
Keri

Steve and I are 90% in for community outreach, just need word that Conner has a home away from home for the night :)

becky
becky

Thanks Jen!!!

jen
jen

Hey all, If your coming to CFW tonight go in the top side of the parkng lot where we run out of in the summer. People are having a hard time on that turn.

becky
becky

I will do community outreach. I have basketball games at 345 and 515 but could be to ojoes by 7ish :) save me a seat!

Lisbeth
Lisbeth

Well, I almost think that Community Outreach must return to our same mission . . . up the street from the Union Congregational Church . . . where we seek to commune with our fellow man. 7pm?

SueLoz!
SueLoz!

Jon Gilson...you rock!!! Can't wait to see you in April!

Jill
Jill

Tooner...you pick the day! Community Outreach?! I have a swim meet at 3 pm but should be back home around 6ish, let me know where you'll be & I'd love to partipate

Rockstar
Rockstar

I'm in for community outreach.....Time and place please

Rich
Rich

Why do we have 3" of "flurries" on the ground?

Rich
Rich

>?< puncuation, almost as important as spelling.

Rich
Rich

"Community outreach" we're in!!! I think. Mary, are we in. I think we,re in.

Lisbeth
Lisbeth

Hey, are we doing "community outreach" in the neighborhood on Friday night?

Greg
Greg

Ha.. some good chatter on the blog today.. John G. doing a little spanking.... ha. Jill.. 3 am... That's about the only time I get to WOD these days too. What day are you thinking about? ;)

Rich
Rich

I hate/suck at rowing!!! so that's why I'll do this "work on your suck" besides, if Jon Gilson will spank the winner you guy's don't stand a chance. Can't wait for C2 Rowing Foundations.

Jon Gilson
Jon Gilson

Haha! Whatever it takes! We WILL spank!

Lisbeth
Lisbeth

Oops-forgot to put the standard "Melissa" warning onto the Row-st: Repetitive motion injuries are not cool. If you start to jack yourself up, stop. It's not worth it.

Lisbeth
Lisbeth

And rowing during a WOD counts too.

Lisbeth
Lisbeth

Beery, think about it. You come to class 5 times per week. Each time, you probably get at least 1K in your warmup. Now, break it into weeks for a strategy, not days . . . and figure out when you need to come in for a longer row.

beery
beery

that's like 3500 meters a day.

Jill
Jill

I thought all the cool kids tailgated in the parking lot while these special events go on!! Hope to get to a WOD in a few days...unless of course Tooner wants to hold a 3 am class!

David Kirk
David Kirk

I think Rockstar just gave away the prize!

Rockstar
Rockstar

I don't like rowing....I won't be wining any rowing contest...you can't get me to row even if u have Jon Gilson put me over his lap and spank my perky booty......

becky
becky

I am going to win this rowing contest! I will not come in second - not to Chris (winner of the pushup contest), not to Toon (winner of the WOD contest last year) and not to Matt (winner of the better body contest this summer). I am also intrigued by the 100 club on Saturday :)

beery
beery

What's the rowing raffle and the Hundred Club?