Saturday, May 24
May 23, 2014
Monday, May 26 – Memorial Day
May 26, 2014

photo credit: Charles Wharton

3 rounds of
10 Dolphin Push-Ups
10 PVC Dislocates
10 Supine Scorpion

1 minute band OH shoulder stretch/ side
1 minute death stretch/ side

Strength (35 minute time cap)
Push Press 5-5-3-3-3-2-2-2

3 Rounds, NFT, of
20 Band Pull-Aparts
15 Prone Y’s*
10 DB Powell Raises per side

* Prone Y= lay face down with arms extended OH into Y, rotate thumbs down. Keep head neutral and raise arms as high off floor as possible. Hold for a “1 one thousand” count then lower.


  1. Dray says:

    I really should have taken a rest day today, assuming tomorrow is going to be awful… but instead it was good to see Will back and went for a solid 135# on the last set of 2 which is basically what I’ve been doing for a while now but today wasn’t the day to push it. I think 145# might have been successful – will have to try next time!

    The assistance work was awful but what came after was a lot of fun: celebrating Sara K.’s 6th year anniversary with 8 rounds of 20 seconds on/10 seconds off situps! And with Steve counting reps for a random person in the group and adding up burpees for any reps under 12 per round we had the privilege of 18 burpees after all that. What a lovely way to prep for all the eating that came throughout the rest of the day…

    And since Saturday didn’t make it up here, we had some fun doing cleans. Another small class at 11:30 so Dave and I moved quickly through the initial sets of 8 and ended up adding probably another 5-6 sets after that working on pulling under the bar with varying degrees of success. I’m pretty sure this on top of Friday’s work is why my legs hurt so much today but it might also have been a little of the 90 (45 per leg) 45# plate OH lunges. Who can say for sure?

  2. Kenna says:

    Nice small class at the 11:30 time slot. I was (am) still feeling Saturday’s workout, so I didn’t have as much pep in my step. Worked up to 93#, and was happy to hit that. The movements for assistance work were hilariously and deceivingly challenging.

    Sarah did such a great job coaching the weekend courses! Best classes I’ve had with her yet. Happy 6th crossfitiversary!

  3. Sara says:

    Thank you Kenna! That is very kind of you to say. I really enjoyed running classes this weekend.

  4. Katie says:

    Wow, 6 years??!? Congrats, Sara!!!

    Kenna, 93# is amazing, congrats!

    Sad to have missed this but happy to have seen Team CFDC take on the final day of Regionals!