EMOTM For 10 Minutes:
1 Hang Snatch + 1 Snatch (85% 1RM)
5 Rounds For Time:
3 DB Deadlifts
5 DB Hang Squat Cleans
7 DB Push Press
9 Burpees
12 Ring Dips
Either the Level 1 Test is too easy, Derek is flying on that rower, or the iPhone camera sucks. Whatever the reason may be, Mr. Larsen passed his Level 1 Test last weekend. Great job Derek, your consistency and hard work has paid off. Let's keep it goin.
Matt P
I’m very excited to announce that there is an additional speciality class starting after the holidays. Justin and Travis have agreed to let Jamie and me lead the new “Couples CF” classes. The classes are designed to get couples working out together. Here is a short promo video from CF Couples. Can’t wait to see everyone there!!
http://vimeo.com/m/52480711
Denise Roby
Thx Master P…..I feel like an idiot just for actually watching half of that video!!!! LOL!
brother mike
Well, when you sandbag in foundations for a year and a half that level 1 test is a breeze. Seriously though, good job Derek!
Oh, and looking for date for the CF couple class.
Steve
Derek great job passing the Level 1 Test! And you look like you’re going for a leisurely stroll, not taking a test. Matt I could actually smell the patchouli and lavender through my computer screen whilst watching the hippie-couple-workout video. I think we’d need to do field trips to the park to make it legit. Mike it’s nice to have you back on the blog. I’ve been missing the funny & inappropriate comments you craft so delicately.
Steller
Congrats Derek! Glad to have you in the Level 1 6 a.m. crew.
John Michelmore
Broski, where’ve you been hiding? On second thought, never mind, we may not want to know!
But, welcome back in any event.
harlan
Nobody should be smiling when rowing…
Jennifer R.
Woohoo, Derek!!
Matt, that was terribly disturbing. I watched the whole thing. I couldn’t tell whether or not it was satire. I tried using all the methods I teach for identifying satire. The results were inconclusive.
Then I googled it. Much to my consternation I discovered that it may be a real fitness offering.