Crossfit Dixie

PHONE: 435.313.2131 or 435.313.4376
EMAIL: info@crossfitdixie.com
ADDRESS: 88 E 1160 S BUILDING 2 SUITE A, ST GEORGE, UT 84770

WOD Wednesday 091230

posted on December 29th, 2009

Tyler is one of our newest members and he is getting stronger and better after only 2 weeks

Paul B, Jason H, and Ocey were the only ones to Rx "Nate" today and I got this cool picture of Ocey making the transition to the dip in the Muscle Up.

Shelly Hansen is serious. She got some gloves, an attitude, and the determination to get stronger. I was a little worried that this Kettlebell would swing her(45 lbs). But she handled it and she is getting stronger

Shelly Hansen is serious. She has some gloves, an attitude, and the determination to get stronger. I was a little worried that this Kettlebell would swing her(45 lbs). But she handled it and she is getting stronger

Warmup

Skill Work

Overhead Squat

3-3-3

W.O.D.

“Nancy”

5 Rounds for time of:

15 Overhead Squats 95/65#

400 m Run

Dress warm for those of you in the morning in case it is cold.

Below is a pretty awesome article from the CrossFit Journal.

“Form Follows Function”

News and Notes:

-We are going to let anybody that wants to try CrossFit do it for one month FREE. If you know anybody that is skeptical, they want to try it but don’t know if it is worth the price, or maybe don’t really know what it is all about, tell them to come give it a shot for a month. Starting tomorrow December 19th, anybody that wants can come do CrossFit for the rest of December and all of January and can have unlimited classes for FREE. We will have to put limits on amount of people that this adds to the classes but we have six classes throughout the day so we will try to make it work. So tell your friends and get the word out.

posted by Kade | 4 Comments

4 Responses to “ Wednesday 091230 ” {+}

comment by Blake

Dec 29, 2009 @ 8:23 pm

Don’t worry Kade, I won’t tell anybody about your GHD demonstration/dismount to the ground on your back/pulled calf maneuver tonight… your secret is safe with me! Love you!

Shantae

PS. Nice distance
comment by Quinn Boyer

Dec 29, 2009 @ 9:27 pm

wear it!!
comment by Kade

Dec 30, 2009 @ 9:49 am

K so due to many requests I will give a brief explanation. I was attempting to show Blake how to extend the knees on the GHD situp and as I did my feet came out of the foot holds and I shot off the GHD and I’m pretty sure the first thing that hit the ground was the back of my head. Very painful and only a tiny bit embarrassing:)
comment by Kasi

Dec 30, 2009 @ 5:04 pm

Okay now we only need video of that and the amazing hand stand push up

4 Responses to “ Wednesday 091230 ” {+}

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