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Thank You!

ALS Therapy Development Institute

A heart felt thank you to everyone who came out last Saturday to the WOD to end ALS! With all of your generosity we were able raise $656.00 And that is not including all of the on line donations received on the various donations pages.
Sean C, Josh F. EA and myself would like to thank all of you!
You can still have 2 weeks to give to the ALS TDI. Here is the link:
 
Just search one of our names and contribute! ALS is a terrible disease and there is no cure…..
Coach
By |September 15th, 2014|Community, Events, General|0 Comments

Welcome Coach Kate!

Please help me Welcome Coach Kate Brierley to the QCCF Coaching Staff!

Kate, a jack of all trades sort of athlete, discovered CrossFit in 2012 in her hometown of San Francisco after training at a standard gym for years and was hooked. Kate has an innate ability to see details in movements that others may not be able to which makes her an incredible coach. With a specialty in Olympic Lifts and gymnastic skills, Kate knows how to make movements as efficient and technical as possible. With her qualification for the 2014 CrossFit Games NorCal Regionals as well as the USAW National Championships, Kate’s knack for competing and developing mental toughness are unparalleled. She is also a current active roster athlete on the NPGL Philly Founders. Outside of the gym, she enjoys spending time with her loved ones and two boston terriers as well as snowboarding and playing guitar.

 

By |September 15th, 2014|Community, General|0 Comments

Tuesday

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A.  20 Front Squats @ 20X1 Tempo x 1 set
*50% of 1RM – Unbroken

B.  3 x
3 Push Press @ High Load
Rest 1 minute

C.  AMRAP 10
3/5 Pull Ups
10 Hang Power Cleans (95/65), (L2 85/55), (L3 75/55)
100m Farmers Carry (1.5/1), (L2 1/.75), (L3 DB)

Cash Out:
30:30 x 4
Side to Side Stationary Swing

By |September 15th, 2014|WOD|0 Comments