"Look, no hands!"  Spider and his wife Robin will be adding another member to their family by Friday at the latest.  Congrats and send us a pic to post.

"CrossFit Hold’em"

One deck of cards will be split between two teammembers.  Each suit represents an exercise.  The the exercise according to suit and reps according to card number.  The team to complete their deck first wins.

Jacks- 11 Reps
Queens 12 Reps
Kings 13 Reps
Aces 14 Reps
Joker 1 Burpee

Hearts – Box Jump
Spades – Pull Ups
Clubs – Wall Ball
Diamonds – KB Swings

Share on Facebook


  1. Going to change it up and come in at 6 tonight. See ya then.

  2. Oh my gosh I love the idea of this workout. Justin and Sarah – I apologize for my alleged “smack talk” yesterday. I promise to make it up to you today by showing up to whichever (afternoon) class you guys will be at. Just let me know!

  3. Kim are there M&M involved in this workout and should I wear my shiny shoes and call Gdog to grab some ice?

  4. Omigosh, most fun workout ever:) Never know what you’re gonna get. Shout outs to all the teams at 6am. SoHott Girls (aka Slutty Girls) Rule!! Way to go Jenny! Slut Power!!!

  5. gigi..burpee hater to infinity and Beyond!! says

    This workout does sound like fun!! I just went for a plain ol’ boring run. Any gas there yet?

  6. Funny you should mention Kim!
    Ann Lawton was born this morning at 10. 7 lbs 4 oz and 19 1/2 inches long.
    She and Robin are doing well. See everyone soon!

  7. Congratulations to Spider and his family!!!
    Great time Hicky! You beat me, probably because you had the easy deck while I had nothing but high value cards on my slowest event and if I can come up with any more excuses I’ll let you know.
    Austin, you and your partner are going to have to rock it out to beat the ”Fight Club” ! Omar was in great form!!!

    • There isn’t all that much you can do. I’ve had these as far as I can remember. Back when I was 14 18 years old, I worekd out 2 3 hours a day, ate 300 600 calories daily and was so thin that size 0 pants were loose on me. (It was extremely stupid. Don’t try that) No matter what I did, I couldn’t get rid of the cellulite completely. Spider veins can be removed by laser treatment or a procedure where saline solution is injected into them (can’t remember the name offhand) but there is no guarantee that they won’t return. Now that I’m 28, I’m 135 pounds and my cellulite and spider veins look about the same as when I was a teenager.I think that basically every woman develops cellulite at some point in her life. Focus on keeping yourself healthy. Just remember that you are going to notice flaws on yourself more than anyone else will. Don’t worry about it.

  8. Thats awesome spider, congrats big guy…for the little guy.
    And I am feeling pretty good today. There is not any exercise on there that I can’t do for less that 14 reps no matter how tired I was. So I am pretty excited, but like all CrossFit exercises my bark is bigger than my bite.
    will be there tonight, should be some good competition.

  9. Thats awesome Spidey. Congrats.

  10. Congratulations Spider!

  11. Great job Spicy Team( Doc and Hicky). Definitely a fun workout despite my shuffling skills. ( Every other card was a diamond which meant I was doing KB swings all day).
    Spider, congratulations.
    Look forward to tomorrow’s workout.

  12. Congrats Spider and Family! Can’t wait to meet the new Salley! Great WOD today! Lots of fun, would be “more funner” if I had a workout partner! I changed the scoring a little. I took each teammember’s time and then averaged them.

  13. Congrats Spider!
    Also, thanks to all who came to Justin’s party. It meant a lot to him and even more to me.

  14. I would make a comment about the 6am Dynamic Duo team but my partner – Donald – claims that I gave him all the face cards. Hey Xena how do I join the Slutty Girls?

  15. Congratulations to the Sally’s. Great stuff. I think the CFNF blog is a great way to announce the birth of your child.
    Hope Spider was not checking the WOD while Robin was in labor.

  16. Fun work out. Marc, no way I could have done that coming off the flu like you did. Feel better and rest and recover.
    I will miss you Marc and Justin. Be safe.
    Sarah, let’s make some dinner plans!!!( or we can get together and Oly lift)
    Se ya tomorrow, I am hoping for some squat cleans or something similar. 🙂

  17. Good to be back this week – I missed everyone! Kamilah and Sarah – it was great being on your team! This was a fun workout.
    Congrats Spidey! Can’t wait to see her and I’m glad she and Robin are doing well – send pics soon.
    See you guys tomorrow.

  18. BigEd, Katie and I were on a team..
    13:30 average time…

  19. Austin and Katie – nice time!!!
    C ‘ya ltr!

  20. Just. Beautiful. Congrats to you, Kirsten and Marvin! Kirsten: if you ever read this it’s me, Amber (Whittaker) from your CSULB Program Council days! So nice to you so blessed and happy! My hasbund and I are expecting our first child in November and will be hiring S&G to take our pics! Yay!