The WOD

Results / 22.10.2010

“One Big Ladder” Climb the Burpee/ Wall Ball ladder for 20 minutes. 1 Burpee/1 Wall Ball 2 Burpees/2 Wall Balls etc. Every 3 minutes Coach will call out a short task/ step off the ladder, complete task ASAP and return to the ladder where you left off. Score = last completed rounds + reps
Recipes / 21.10.2010

Peach and Apple Crisp, Sausage Balls, and Korean Meatballs with Cucumber Cantaloupe Salad and Crispy Kale So, let’s go super simple this week. I am going to work on posting things that are really easy to throw together, as we are quickly approaching a time when folks seem to fall off the nutrition boat. Cross my heart, I will make this as quick and painless as possible for you…but, keep in mind that nutrition control does not come without effort. Having said that, eat up those good carbs, proteins, and fats! And, as always, ask if you have questions!
Results / 19.10.2010

Put your new found love of the rower to some good use - complete another challenge!!  Become a member of the Skeleton Crew by rowing 31,000 meters between October 25th and Halloween Day.  Finish, and you get access to one of the best T-shirts C2 puts out all year. SkeletonCrew2010chickletTo enter, just go to www.concept2.com and register for a free Online Logbook if you haven't done so already.  Log all the meters you row between October 25th and 31st, and once you reach 31,000 you'll have completed the challenge.
CrossFit Decatur News & Events / 15.10.2010

We've passed the three million meter mark!!!!  And we have over 20 people who made the 100,000 meter goal!!!!  All of your meters have to be in your log book by midnight October 18th for them to count toward your total.2010FRCposter-1Thank you to all who participated, and to those who reached 100,000 meters - I will be handing out the prizes as soon as I get them form C2.  Now you have Skeleton Crew to look forward to.