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CROSSFIT SELECT'S OUTDOOR W.O.D.S

Rest Day News 091308

Lower Merion High School and Township have given Crossfit Select 

full usage to their track and field facilities. 

The facilities include a 400 meter track, beautiful astroturf field, 

another 100 yard grass field and a space for olympic lifts. 

I want to thank all parties involved who made this happen.

Each Saturday their will be a free group workout.

 The location, time, and workout will vary each weekend. 

Were always striving to CONSTANTLY VARY! 

Details coming soon.

Nutrition is 75% of all results. 

General Nutritional Counseling is free to everyone who trains with Crossfit Select.

I am also offering to come to your house and help you go through your refrigerator, cabinets, etc. We will then go to the store and fill them up again with nutritional food. First client to text me gets this new service for free.

The Crossfit affiliation process is coming to a close. You should see us on crossfit.com soon.

Crossfit Select has enlisted in the service of Google. Google organizational applications is putting together a interface for us to use online and on all iphones. Each client will gain the access to engage in crossfit select chat, send crossfit select emails, calendaring , and more.

ONE MORE.

T-SHIRTS COMING SOON

MORE TO COME.

"Try not to become a man of sucess but rather to become a man of value."

-Albert Einstein

Big Pain in Big Pain!

W.O.D. 091208:

100 meter weighted walking lunge

100 meter seesaw press 

3 rounds for time

Momma W.O.D.

400 meter run

12 one armed db snatches

12 push ups

12 squats

3 rounds

A few announcements will be coming over the weekend. 

Keep your eyes on the blog for the news. 

"Don't do what you can do, do what you can't!" 

-MS

TODAY WE REMEMBER OUR REAL HEROES.

W.O.D. 091108:

Team Hero Workouts

305 dumbell front squats 

305 push press

301 squat thrusters

Individual clients perform reps of: 105, 105, 101

Momma W.O.D.

Skill day

See you long you can hold a plank position, and bar or ring holds.

"Real heroes are men who fall and fail and are flawed, but win out in the end because they've stayed true to their ideals, beliefs, and commitments."

God Bless Everyone Who Suffered A Loss On This Tragic Date.

Brian Back At It.

W.O.D. 091008

400 meter sprint

21 american swings

12 atomic situps

AMRAP in 20 minutes

Count rounds and reps

Crossfit Momma W.O.D.

3 rounds 

400 meter run

15 dumbell thrusters 15lbs

15 pushups

"Believe in yourself. Believe in your own potential for greatness. Believe that you can change the world. It is something that is within each of us."

- Evan Tanner 1971 - 2008

The New York Times - What if it's all been a big fat lie? by Gary Taubes

3, 2, 1.....GO!!!!

W.O.D. 090908:

13-12-11-10-9-8-7-6-5-4-3-2-1

Burpees

Pushups

Crossfit Momma W.O.D:

Skill Day

Start with a power walk then pick one movement and master it.

CF Select chose the wall ball. 

"Build up your weaknesses until they become your stong point."

Knute Rockne

Video:

Crossfit Pushup Standards

Don't Stop Till You Achieve Your Goals 

Then Create New Ones.

W.O.D. 090808:

5k

Crossfit Momma W.O.D.

4 rounds

12 front squats

12 ring rows

12 wall balls

Ask yourself: Can I give more?". The answer is usually: "Yes."

- Paul Tergat

Plot yourself a running course over the mountains, through the woods, and speeding through the city. mapmyrun.com

If You Want Something, Go Get It.

Rest Day 090708:

News and notes after the first week:

1. Crossfit HQ has asked us to join their family of affiliates. In no time we will be calling  ourselves Crossfit Select instead of CF Select. I want to thank everyone for all their support. Everyone has been great, keep up the hard work.

2. My first corporate account was attained. I will be running some lunch time classes at URBN INC.  HQ. They own Urban outfitters, Anthropologie, Terrian, and Free People. Classes start Sept 15th at the Naval Yard.

3. All in all it was a great first week and first step to achieving CF Select's vision.

"Jump into the middle of things, get your hands dirty,

 fall flat on your face, and then reach for the stars." 

-Ben Stein