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In teams of two, complete the following...
Active Warm-up:
150 pushups
150 squats
150 situps
Workout:
400m monkey vaults
(modifications are always available!)
In case you haven't seen her...here's Erica! She's been around for a few month coming to the late classes with her boyfriend, Robert. Doing great, so far!! Keep it up, Erica!
Excellent turnout today. Thank you all for using this weekend properly. Although it is a long weekend away from work, it's not about work. It's not about vacation, beaches, barbeques, boating, or alcohol. I hope everyone walked away this morning with a new meaning of this day. Please pass our words on to friends and family. Remind them not to be selfish on days like today. Let the stories of Michael Murphy and countless other soldiers remind us what a hero really is and what events took place to validate a holiday such as today. Enjoy the weekend but do it with respect for those who gave you, not only the weekend, but the freedom of doing whatever you chose to do.
The stories shared this morning should have reset everybody's complaint meter back to zero. When hearing about the true pain and agony of our soldiers, we should rethink the complaints that we mutter through our lips on a daily or hourly basis. Use your days, weeks, months, years, and lifetimes wisely!
Unfortunately, not everyone who participated wasn't able to be in the picture. This was most of our Memorial Day Murph crew. I hope you all enjoyed the morning. Thank you for coming!
Memorial Day Murph at 9am
We will have a 3 foot sub sandwhich for all to snack on. Complete the workout, motivate others to complete theirs, and stay for food, drinks, and good company!
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Don't forget to get your tickets to the CrossFit Regional Competition. California's top athletes will compete for 3 days. See one day or see them all!! Your CrossFit Coach, Paul, will be representing CFIE and he wants to see your face and hear your voices in the stands!
Bring a friend or two for today's group WOD!
Stay after for some Olympic Lifting Drills from 10-11am
End the week with a bang and come in for a benchmark WOD!
Don't forget to RSVP to our small Memorial Day event WOD and get-together Monday from 9am - ? Please be here for the WOD before 11:30am. Stay to eat but try to get the WODs done by 12/12:30.
If you're going away for the weekend and want an extra tough WOD, try a Regional WOD or Hero WOD:
1000m run
30 HSPU
1000m row
or
100 pullups
100 kb swings (53/35)
100 double unders
100 OHS (95/65)
or
9-7-5
ring muscle ups
squat snatch (135/95)
or
21-15-9
deadlift (315)
box jumps (30)
Wet suits? Ha!
Here's the 2011 rafting crew! We are considering another weekend trip up North for a single day of rafting combined with an additional day of hiking with the KRE guides. If you're interested, comment below!! Either the second or forth weekend in July. Price would be $99.
CFIE is much more than a gym. We are more than a team. Our athletes are very much a family. We are bonded with blood, sweat, tears and sometimes... puke. When we learned a fellow athlete had a close friend with an issue, we stepped up to help. That friend was Kelly Fritts. The situation was not with Kelly, however. It was with Kelly's daughter, Avery. Avery had an incurable brain tumor located on her brain stem. Things did not look good for poor Avery.
Still, we wrote a workout for her and left a collection box out to help in any way that we could. Since Avery became a part of CrossFit IE, many have asked about her progress and kept a close tab on her fight.
Unfortunately, Avery lost that fight yesterday. She was 6 years old.
Avery and Kelly
A message from Kelly:
Thank you everyone for your love, support and prayers. Today the day we feared for came. Avery went peacefully in her sleep and was free from pain. She put up quite a battle, but in the end had nothing left to fight with. I am so proud to call her my daughter and will cherish the short time we spent together. Although now I feel like my heart is missing I know in time it will be filled with the love and memories we shared together. As much as her leaving pains me and my family I know she is in a better place. A place where she can once again sing, dance, run and play. You will forever be missed my princess, my love bug, my bubba, my love...until we meet again. I love you!
Just before we lost her, the Make A Wish Foundation granted Avery's request to spend 6 days and 5 nights at Disneyland. She had an amazing time and was never without a Disney Princess by her side.
If you are interested in attending her services with Coach Paul, please comment below.
Active Warm-up:
1600m run
for time
Workout:
12-9-6
squat snatch (95/65)
L-pullups