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Sunday Morning Service, 6/7/09
By Chip | June 7, 2009
Warm-up: 800m run followed by Sprint Drills (high knees, butt kicks, kick-outs, cariocas, power skips)
Then…. (drum roll please)
PAINSTORM: JUNE 2009!
“3 GIRLS, 1 BAR!”
21-15-9 reps of:
Thrusters
Pullups
Squat Cleans
Ring Dips
Dead Lifts
Handstand Pushups
Rx: (95#/65#)
Welcome to CrossFit, Ralph! Tough first day!
Lindsey hitting a squat clean
Mike and Laurie setting up for deadlifts
Keith's best side...
Great job everyone! Very proud of the choir today!
Enjoy the rest of your weekend!
Topics: Cynergy Central, Workout of the Day | 9 Comments »
June 7th, 2009 at 10:18 am
Well once again Sunday Morning work outs were very difficult [as you can see....]. If anyone really want to challenge themselves you really need to get here on sunday mornings. Save a work out spot in the week for it! It is worth it! It has been a real challenge to get these work outs done! Great work from everyone today. Lauri…remember…never again!
Ralph…we always remember our first!
June 7th, 2009 at 10:19 am
BY the way…my ass is huge!
June 7th, 2009 at 10:41 am
Well honey, I think your ass looks cute!
Welcome Ralph! What a great first WOD! Yikes!
We are thrilled to have you on the team and look forward to many a WOD with you!
This looked like fun Chip! But I HAD to take a day off….will definitely save this for a rainy day! Love it!
Happy Sunny Sunday to everyone! Get ready for Monday!!
June 7th, 2009 at 10:47 am
Can’t wait for this one… Stopid WORK >:-O ugh!
June 7th, 2009 at 3:56 pm
God, I wish my patients would stop getting in the way of me getting to Sunday morning Service! Looks brutal and beautiful all at the same time Chip…like always!
June 7th, 2009 at 8:11 pm
heh all..very seldom am i serious but i hope you take and just look back over this last explosion of entries..the runners..CFTs..the paleos..pullup clinic..the bootcamp challenges…the new faces..the ‘old’ faces..painstorm..and the images of albany (i apologize if i missed somthing)but it just astounds me to know you folks..to see what you all do and strive for everyday…i dont know about that “cult” talk but it sure makes me thankful to be part of this very special… remarkable community.
June 7th, 2009 at 8:16 pm
Don well said! I second that. To everyone at Sun AM today WOW! Well done. It was quite a challenge. A huge well done to Ralph
June 8th, 2009 at 7:26 am
Hell ya Don…nicely said!
June 8th, 2009 at 9:22 am
Welcome Ralph—tough one to start on, but I knew you’d do well!!