"Gliding" into the week with a workout fave!
(you saw that coming, didn't ya?)
Can't go wrong with "Flight Simulator," I say!
Whether you "soar" through like Peanut (word has it she finished in 13-something) or are just working on getting some "air time" and making "lift off" with your double under technique, it's ALL GOOD!
How often do you get 30 minutes (or less) to work on your double unders? Lake Mill said it best:
Congrats to Caron, Rich and John who all completed Flight Simulator for the first time! (Check on John, he may have completed it previously). And props to everyone else who gave a valiant effort with minimal cursing, pouting, and rope throwing....
And to anyone new to double unders, buy a rope and practice, practice, practice. Fight through the frustration and eventually you will find a rhythm and singles will be a thing of the past.
LOTP was behind this. Note the haters standing in back.
What the heck?
They kind of look like "Fame" dancers, don't they?
Truly they're paying homage to the beloved Turkish Get Up.
(Watch the video linked below first!)
CF Games 2012- "What are the CrossFit Games?"
The CrossFit Open (which is "open" to EVERYONE in the CF community world-wide!) begins on February 22nd!
ARE YOU NOT SO CRAZY PSYCHED FOR CF GAMES SEASON TO COMMENCE?!!!
All are highly encouraged to register online, which allows you to enter in your scores/times after each of the 5 Open workouts and see how you compare with athletes around the world.
You can do that here:
There is a $20.00 fee to register- just an FYI!
We will incorporate each of these workouts into our regular programming for the 5 weeks with scaling options, of course!
If you're up for more of a competitive atmosphere, you can sign up here:
Sign Up to Compete Locally in the CF Open
to compete with other local CrossFitters at another local CrossFit gym.
There will be a 100 person cap each Saturday, so please sign up soon if you're game!
LOOK WHO IT IS!
Our Newest Crop of Newbies!
Fine lookin' crew, they are!
We have John, Cari, Paula, Nichole, Angel, Annie, Kate, and Matt-
Again- we've got a bunch of good eggs who landed with us.
:)
And, a shout out to Emily and Andrea (sisters) who ended up in the Urgent Care Monday night instead of at CFKW. Hope all is well, ladies, and we'll see you next month!
PROPS TO CHAI who has tied Peanut in her 1 minute max pull up effort!
Brooke's sweep of the bodyweight movements may be challenged soon. :)
Enchilada Chicken Stew from PaleOMG
Mushroom Chicken Fricassee from tgiPaleo
Sweet Potato Meatballs from Family Living Simple
The Truth About Food and Health Claims from Whole 9
Corey from CF XTra Mile in Fenton heard how much fun we have at our CFKW Date NIght's and said he scheduled one for his new gym (the sister gym to CF St. Louis, which are both under new ownership) the week of Valentine's Day.
Their first one will be on Friday, February 17th with XTra Mile and CF St. Louis, and he kindly invited CFKW to attend as well.
The Mottls won't be able to make it that night, unfortunately, but if you're available, here's the information and address:
Thanks so much for including us, Corey!
CrossFit XTra Mile's Date Night!
ANGIE CARTER IS BACK!
YAHOOOOOOOO!
People have been asking about her for months! (The Mottls included!) Can't tell you how glad, glad, super glad we are that you are here!
(with an incredibly cute new "do" to boot!)
Notice any bent-arm offenders?
Razzing required.
:)
Make a mental note of this one.
It'll return.
When Lake Mill emails that he felt it...
Everywhere...
It must make a comeback...
:)
Wendy and Mary (front and center!), local CrossFitters, joined our 9:00 AM class on Wednesday!
Thanks for working out with us, ladies!
Sure enjoyed having you at CFKW!
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