Archive for: January 2008

10-9-8-7-6-5-4-3-2-1 of:

Deadlift (1.5xbodyweight)
Push-ups (feet elevated 20 inches)
DB Hang Cleans (.5xbodyweight)

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The ACAF Weapons Seminar this past Saturday was a great time.  Thanks to all who attended and special thanks to Master Jim Mahan for coming to town and instructing!

Congratulations to Rick and Katy, who both tested and qualified as Level I Single Stick, Double Stick and Knife instructors.

Due to the American Combat Arts Weapons Seminar this Saturday, the Saturday CrossFit class is cancelled.

The Saturday class will resume again next week.

We apologize for any inconvenience.

Weighted Pull-ups

1-1-1-1-1-1-1 reps

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For time:

21-15-9 of:

Thrusters (m:95lb,f:65lb)
Push-ups
Box Jumps (24 in. box)

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Rest day.

CrossFit Champions welcomes 2 new athletes to the family!

Tim Mc…

… and Becky M.

Five rounds for time of:

50 Squats
100 Rope jumps

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For time:

Run 400 meters
50  Hang Power Cleans (m:75lb,f:50lb) 
40 L Pull-ups
Run 400 meters
40 Hang Power Cleans
30 L Pull-ups
Run 400 meters
30 Hang Power Cleans
20 L Pull-ups
Run 400 meters

[scale cleans weight accordingly.  if you can't do L pull-ups, do tuck pull-ups (knees tucked to chest)]

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CFC congratulates Nancy on her 2nd half marathon this weekend at the Aramco Houston Half Marathon.

While there, we were even able to snap off a couple late pics of Lisa from CrossFit Houston.

We also saw CFC athlete, Amber, but we were unable to get the camera up in time.

Great job, everyone!

Pics from todays Clean & Jerk clinic.

Jason and Pete did great!  Good job, you two.

CrossFit Champions welcomes Robert M.

and Lisa C. to the family!

Matt P. has completed his New Athlete 1-On-1s and will be joining the CrossFit Classes soon.