DSC_0111 Nice to have Nicole (Blake’s sis) back for the summer!  Introduce yourself to her if you haven’t met her already!


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
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CrossFit East Decatur will be hosting two nutrition seminars this Saturday featuring the Whole9 with Melissa Urban and Dallas Hartwig.  They will not be on the east coast again until late 2011 so now is your chance!  The seminars are from 9:00AM to 1:00PM and the second is from 2:00PM to 6:00PM.  The cost is $75 and it even has the approval stamp of Robb Wolff!  To register click here.


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  1. Stringer says

    Do we have 85 or 95 lb dumbells? For sure want to try that weight.

  2. Ok, you know it’s a typical 6am class at CFNF when first, everyone thinks Buzz is dead in the back, and second, Brad calls the preacher gay during the stretches.

  3. You forgot about when you were all marching around in the warm up…so nice to be back with the misfits!!

  4. Who is Blake?

  5. Pebbles says

    Meatball, can you teach my classes Friday. I am not going to be back in time.
    Just answer here for FB me.