It’s that time again!

November Newsletter!!!

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.


Nikki Sixx came for a workout!



42 thoughts on “It’s that time again!”

  1. Sad I will not be attending this one. We should be back on Wednesday..once we are moved in and Dave is feeling better. 🙂

  2. thanks to Dave for the videos, they are great!! 🙂 and also thank you Kevin for the awesome party!!!! 🙂

  3. CFWU x 3

    4 Rounds of 800m Run
    1 – 3:47
    2 – 4:03
    3 – 3:47
    4 – 3:39

    Ran with a 12lb vest for the first three and nothing on the 4th run.

    Good job everyone this morning!

  4. Thanks Elissa!

    I ran this morning too. Brrr!

    3:09 (20# vest)
    3:18 (20# vest)
    3:08 (20# vest)
    2:52 (no vest)

    That last run felt very light!

    1. Hey Bryan… great to see ya surfin’ the site. Hope all is going well with your season. Take care!! 🙂

  5. Wow… Nikki Sixx, really? Will the Motley Crue be playing @ the CF MCT Hopper Event next July?? Have to ask… “Can Nikki do a muscle-up? and did he complete the WOD as Rx?” LOL!

  6. CFWU x 3 (first time doing K2E since May!)

    800 m run x 4

    It was chilly – really missed my running tights tonight 🙂

  7. CFWU x 3

    800m run x 4


    Good job on the newsletter Kevin !!! Dave the video for the fire fit event are AMAZING !!!!!

  8. CFWU x 3

    WOD – 800 m Run x 4


    Andy, please wear your tights next time. I found your pants distracting. Or were you wearing shorts? Oh, who am I kidding, I have no idea…I was too busy fantasizing about your tights.

    Dave, I just watched the videos. They were great. I really liked the music.

    I too, enjoyed the newsletter. Darren, you’re awesome!

  9. At home today:

    Subbed the WOD for a 5k run.
    Time = 29:32 (PR!)

    Yeah for CrossFit!!! Beat my last time by over 3 minutes with energy to spare… and this is only my third ever 5k run. My PPR was 32:41.

    Darren and Heather… your articles were great!!!

  10. First off, congrats to Sonia for accomplishing her first ******,I will let her do the announcement!
    That was REALLY impressive!

    4 rounds of 800m run (rest as needed)
    3:27 (with 20# vest)
    3:37 (with 20# vest)
    3:58 (with 20# vest)

    Darren – Great article!! I forgot to tell you at the gym!

    Heather – Great write-up on the Lvl 1 cert…..I know it was a big step for you! Great job!

  11. 4 rounds of 800m run (rest as needed)
    3:36 (with 20# vest)
    3:42 (with 20# vest)
    3:48 (with 20# vest)
    3:12 (no vest)(PR)

    Another great newsletter. I really enjoyed your articles Heather and Darren!

  12. CFWU X3

    No Stength

    800m run for time

    Ran each round apprx. 30 sec. quicker than in july ever happy with my results.

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