Two more welcomes...a little late...

Welcome to Mindy and Jennifer who have been with us a couple months already. It's been a lot of fun training you both and you are both doing amazing!! I love seeing your progress and how you've stepped up the intensity.

Here's Mindy looking quite thrilled with her burpees. :)

And Jennifer throwing her kettlebell around.

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WOD:

21-15-9

Deadlift

Pull-Up

Sit-Up

Cash Out:

Tabata Jump Squats

Another visitor...

With people traveling during the holidays, we've had numerous calls about CrossFitters from around out of state wanting to get a workout in while they are away from home. We love this! It's great to meet new people and everyone is welcome at CFG. I didn't get a picture of everyone but I did get some of Mark. He's come out a few times and is a great guy and we look forward to seeing him again next time he's in town.

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WOD:

15-12-9

Clean (full/power) and Jerk

--with 50 double-unders after each round. (you can sub 100 singles or do 50 tuck-jumps)

Cash-Out:

3 x 20 split squats, each leg.

Happy Weekend!!

Planks!!

We've been adding in planks quite often to our Cash-Outs. There's something about them that really kicks your butt. You can have just destroyed a WOD doing freakishly heavy cleans or deadlifts, kipped your butt off, tossed a kettlebell around like it was nothing and then....the planks will BRING YOU DOWN and leave you wimpering. :)

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WOD:

5 Rounds of:

10 Burpees

20 KB Swings

30 Sit Ups

We love guests...

Over Thanksgiving, we had a few guests who worked out with us, which is always fun. It's especially fun when it's family members visiting our clients, like Steven here, who was visiting his parents, Bob and Colleen. It was a pleasure to meet him. You're always welcome, Steven!

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WOD:

"CFT"

Your 1 rep max in 3 attempts of:

Press

Back Squat

Deadlift

***We did the CFT back at the end of August when we started our MEBB (Max Effort Black Box) strength conditioning developed by Coach Rutherford. Today we get to see how far we've come in 3 1/2 months. Good Luck!!

More 'Welcomes'....

These welcomes are about a month late but we're happy to have Josh (and his wife Avery when her work schedule permits it). His impressive performance has been inspiring the rest of us.

And a big welcome to Melonie who has this great competitive spirit and thoroughly supportive attitude. It's a pleasure having her in the gym.

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WOD:

5 Rounds---

20 Box Jumps

10 Pull-Ups

200m sprint

Getting creative to work around an injury

Cody came to us with a hurt knee. We didn't do any running or jumping but the knee wouldn't heal....after a trip to the doctor, turns out we need to lay off it completely for a bit. So....we take this as a personal challenge to give Cody good workouts while protecting her knee during the healing process. Kudos to Cody for sticking with her workouts instead of 'quitting' for a while. Her knee may be off-limits, but the rest of her body isn't.

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WOD:

AMRAP in 15 minutes of:

10 Power Cleans (hang or full)

15 Push-Ups

**As an example, Cody would maybe do slam balls in lieu of cleans for this WOD. Push-ups she can do until the cows come home...right Cody? :)

Josh nabs a PR with a 435 lb deadlift!

Even though this picture is blurry (testing new phone!) I can't pass up the chance to post this and publically cheer Josh on for his new PR (personal record) by pulling a 435 lb deadlift. He has increased his deadlift by 140 lbs in 7 months and decreased his bodymass by 30 lbs.

CROSSFIT WORKS

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WOD:

4 Rounds:

400m

50 squat

Welcome Notices---

We have 4 new people who have joined 'The Dark Side' (officially the 5:15 am class). The added energy and sleepy enthusiasm has been great. Let us officially welcome them. ((We do have more new CrossFit Georgetown people to welcome from the later morning classes and the evening classes....just trying to capture their picture. They are proving to be elusive.))

This is Adam who gets a little razzing because he rides his bike to and from CF, over 6 miles each way, in the pre-dawn blackness and freezing (at least to me) temps!

Here is Jana who warned me she wasn't a morning person but walks in every day with a smile.

Here's Erik, the quiet one who's always listening and taking it all in.

And Linda, who loves details and facts and has a quick smile.

Here are our invisible chairs. Aren't they cool? :)

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WOD:

Deadlift

3-3-3-1-1-1

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5 Rounds of:

20 Wall Balls

10 Pull-Ups

Notice for Friday--5:15 am class is ON!!

Roads are dry---we'll see you there!

Our last day for OHS

Today is our last day in our OHS rotation. There are PR's going up all over the place. The overhead squat is such an awesome lift that requires your whole body to be locked into place and to work together. LOVE IT!

Go Sandra!

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Strength WOD:

OHS

3-3-3-1-1-1

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WOD:

"Diane"

21-15-9

Deadlift (225/185)

HSPU