3/10/10 – Rest Day

ernesto — Wed, 10 Mar 2010 06:13:01 +0000

Rest day guys.. Great great work people!

3/9/10 – “On time”

ernesto — Tue, 09 Mar 2010 05:46:33 +0000

Death by jumping or swinging:

5 Kettlebell swings

10 Box Jumps,

every minute on the minute for 15 minutes. Resting 5 minutes, then 5 X 50m sprints.

3/8/10 – “Oh Yeah”

ernesto — Mon, 08 Mar 2010 02:50:55 +0000

For time:

21 Thrusters

7 Pullups

800m

21 Thrusters

7 Pullups

800m

***New Blogspot posted. Check it out! :)

3/7/10 – Rest Day

ernesto — Sun, 07 Mar 2010 20:36:47 +0000

Rest Day..

What an incredible evening of postive energy and support at the first CrossFit Laredo ‘Fight Gone Bad 1′ for charity event last night! CFL would like to thank all the major sponsers and contributers who made raising the funds possible. To all the athletes who participated and showed your support as well and the extended CrossFit Laredo family in the stands, thank you. To the one of a kind CFL staff who without you this wouldn’t have run so smoothly. It was a tremendous success! Thank you all once again for your outstanding support and dedication.

Congratulations to Bethany House’s Project Cupcake who took home the grand prize of over 5 thousand dollars in charity donations!

Here are some pix of the action!

3/6/10 – FGB 1 Charity Event

ernesto — Sat, 06 Mar 2010 05:18:48 +0000

Sorry guys but there will be NO morning classes for Saturday..

***All CFL member’s family & friends please join us for the First CFL - FIGHT GONE BAD I 2010 Charity Event!

Doors open at 5:30 p.m. There will be introduction and orientation of the event and the workout at 6 p.m. So please be there on time.

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

There will be 3 categories: the all men’s team, the all women’s team, and co-ed teams as well. The rules & standards will be given during the orientation period at 6p.m. Let’s raise some money for some great charity organizations, have some fun and get a hell of a workout!!!

3/5/10 – “Mission Run”

ernesto — Fri, 05 Mar 2010 05:23:41 +0000

2 Rounds for time:

200m walk, jog or run with bar overhead

200m run backwards

400m run regular

We have CrossFit Laredo trainer, Junior.. aka Junebug (although I like to call him Iron Mike) is giving Jolly Jorge some instruction on his hang power clean.. Good stuff! Good work on the cleans!

Start getting your teams ready for Saturday folks, its gonna be FUN FUN FUN!!! Pre-registration with Mariana Friday from 7p.m to 8p.m.

3/4/10 – “DP”

ernesto — Thu, 04 Mar 2010 04:19:00 +0000

As Many Rounds As Possible in 20 minutes:

25 Double Unders

10 Pushups

10 Deadlifts

3/3/10 – Rest Day

ernesto — Wed, 03 Mar 2010 03:48:18 +0000

Tremendous job the past 2 days guys.. and great attendance too! Rest Day today fellas, enjoy. We continue Thursday.

3/2/10 – “HPC”

ernesto — Tue, 02 Mar 2010 05:45:24 +0000

Hang Power Clean

5-3-2-2-1

3/1/10 – “Deck of Cards”

ernesto — Mon, 01 Mar 2010 03:35:30 +0000

Anyone like playing poker? Well at CFL we are gonna play with some cards.. The deck of cards will tell us how the workout plays out. We have done this one before and its a CFL athlete favorite.

We will draw a card and every symbol (hearts, diamonds, clubs, spades) will stand for the movement to be done. Numbered cards are the reps and face cards stand for 11.. The Ace will be for only 1 rep and the jokers will stand for 200m.. Yea!!! It really is a cool WOD because you just don’t know what’s next..

Hearts = Burpees

Diamonds = Box Jumps

Clubs = Kettlebell Swings

Spades = Squat Clean & Press

Jokers = 200m