CFWUx2 
4r +40sec
Finish r5 after buzzer

CFWUx1 
4r

5 +:30

after 7 days of rest

amrap'20
30 sec hs hold
30 sec sq hold
30 sec hollow/tuck hold
30 sec ring hang

4 rounds plus 1 minute, 15 seconds of holds.  

6 rounds 
Scaled 
Handstand with wall, l sit bending knees on parallets, and chin over prone and supine alternated just as long as I can, then hold it till break

Male 24y175cm85kg

58 yo m 5’5” 155lbs

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold knees bent
30-second hanging row hold

8 rounds

5 rounds plus handstand. Everything unbroken except floor L sit broken into 3 chunks each round, and this was barely doable round 5. L sits really gas me. Able to more or less recover my breathing on the other stuff. Last handstand was hard to go unbroken due to shoulders. Fasted 16-17 hours for this one. Nice and sweaty one but not too hot at 75...

180#43%176cm

intermediate

4 1/2 rounds

M/26/5'8"/170lb
CrossFit AFK

4 rounds - Rx (handstand on wall, L-sit on 10inch tall parallettes with legs straight and feet off the floor. Did  sets of 10s for the first few round on L-sit then had to chip away with 6s to accumulate the 30s total. Broke my last couple rounds of chin over the bar holds into two sets of 15s)

The chin over bar hold and L-sits were definitely the hardest movements to hold. Never thought I'd look forward to handstand holds before lol

Rx: 7rounds 

M/36/6'/172#

4 Rounds (completed last round of L-sit and chin-over-bar as :15 L-sit/:15 chin-over-bar/:15 L-sit/:15 chin-over-bar)

Deo gratias

2 rounds + 6 sec L-sit

Did Jerry Hero workout instead 
1 mile run
2K Row
1 mile run

20:02

7/6/6/6 rx

Modified 
--
Tabata-style workout: 35-sec work, 10-sec rest, for 30 minutes, allowing for 10 sets of 4 movements. 
The score would be the number of times that a set was broken.  
-
35-second wall facing handstand hold 
35-second squat hold
35-second tuck hold between 2 chairs
35-second inverted row holds 
All sets unbroken  
--
8 km run in the early morning. 
Peace.

So, basically read this as; the new, woke, CrossFit is failing at retaining affiliates and not adding new members so they need help from what worked originally.

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold - knees raised scale
30-second chin-over-bar hold - scaled to bar hold with arms extended but shoulders engaged/locked 

6 rounds + 1 handstand hold. 
handstands done against a wall

Subs:
HS to piked box HS
chin up hangs to 25s hangs (some negatives in there)

9 rounds + 2 sets

Welcome back Dave!!
Scaled to
w/20# vest
hs hold against wall
sqt hold
h sits on rings
ring row holds
5 rnds in 21'ish min (forgot to hit start on the timer)
m/52/175

First did fitness test (40-44 year old age group)
72 push-ups (number for max score) in 1:25
3:04 plank (time for max score)
2,000m row in 7:16 (7:25 is time for max score) - drag 5, 26spm average

Then 3 rounds of today's WOD without timer, but did in less than 20 min.
:30 HS hold (back to wall)
:30 squat hold
:30 L-sit
:30 chin-over-bar hold
HS hold and squat hold unbroken all 3 rounds. Not so much for the other 2 exercises.

Happy Dave is back.  Reconciliation is healing.

I am delighted that Dave is back.  Reconciliation is healing.

SC HS against wall/lsit tuck...5 + 9s/-/-/-

F 55 128lbs

6+30 hs+30sq+20 Lsit

(My L looked broken lolz)

Intermediate w/ bent L-sit between plate stacks:  6 rds, last three L-sit sets broken into two :15 sets.

Rx   5 rounds + 2-sec L-sit

All holds were unbroken. I really surprised myself on the L-sit!

modified HS hold and L-sits

6 rounds

Honestly, who cares how the firing happened or how the return happened! That info just serves our curiosity and nothing more. This is a big step in the right direction, that's what matters.

Can we be treated like adults, and get an explanation for the firing, and now the rehiring. Its also annoying how all use of Gregs name is always avoided. Stop trying to hide reality. Honesty is they only way you will keep this thing together. 

With 20# weight vest, 5 rounds + 13 seconds HS hold.

This is a strange workout, where the HS hold is easy, the squat hold is basically just resting, and the L-sit and chin-over-bar are so, so hard.  L-sits are always hard, and the vest made the chin-over-bar hold much tougher than usual.  Happy to get through 5 rounds.  Nice to have an isometric and lower intensity
WOD now and then.

#weightvestmonth

49m/5'10"/180

Scaled to ring h-sit vice L sits
4 rounds + 30 sec h-sit.  Completed round 5 in 21:40. 
Was surprised at how hard the chin over bar was for me. Sustained most other holds for the full 30 sec (broke handstand and h sits once on one round), but had to break the chin over bar hold 2x each round. 

131215:  5 rounds + 10 sec handstand hold

Great CF day. An unusual workout and a real blast from the past, 2 excellent instructional videos, and Dave Castro is coming back. 

59/5’8”/156

So excited to have Dave back! I'm interested to hear details at the town hall. 

This could be interesting.  Waiting to see what goes on at the Affiliate Townhall meeting.

Rx
L-sits on ground hands in front of hips, back back less inclined each round. Chin holds were the bear, breaking into 6 reps by the end
7 rounds 

M/30s/225lbs

Son(14)
Handstand holds
L-sits on ground, leaning back, hands back
Just dead hangs in place of chin overs
6 rounds+ HS + Sq + 15sec Lsit 

Advisor! 

Would someone please just stand up and say "Hey, we made a mistake!" and just ask Dave to be CEO. Everyone makes mistakes, even Greg! 

L-sits scale: tuck hold suspended between 2 boxes
6 rounds + 70 seconds of work

Broke the chin-up hang every round except rd.1. Coming right after the tuck hold, that was death on the abs. All other elements were unbroken.
Both video lessons today are AWESOME! Improved both my Ls and my HS.

Glad to know it’s not just me Chris! 😅😂 I have the same problem. Hips & quads cramp not just abs. 

Not sure I did the correct 8 rounds and +2  
subbed back to wall HS and and knees tucked L-sits

Beginner Option:

6.75

Scaled L-sit to 1 heal on ground for 15s, other heal on ground for 15s.

6 rounds even. the chin-over-bar holds were the most challenging, sometimes taking 90s to accumulate the 30s of time.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold
6 rds plus 90 sec.

Intermediate

7 Rounds

https://youtu.be/k2xAv8WAba8

I didn't see this coming and I'm so grateful!!  HELL YEAH welcome TDC!

5 + 2" chin over bar hold

Rx: 7+30” L-sit hold

I am happy and relieved about this news. I have been concerned about the direction of CrossFit over the last several months and the feeling of corporationization leading over methodology. Dave has always given his heart and soul to CrossFit and I was deeply unhappy about the way he was sacked with little real explanation. I am only an everyday recreational Crossfitter but this news makes me happy this morning. 

CrossFit had lost it’s heart and soul. Though Greg is gone, the soul of CrossFit lives on through Nicole. Now, we have our heart back! Welcome home, TDC.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Static hold, emphasis on transition positions (besides handstand), pulling strength (two from hips, one from shoulders)

					SHORT		MEDIUM		LONG

LIGHT													x

MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Flexibility - light dumbbells hold, l-sits from box, squats holding onto something, keep toes on the ground for pull-up hold
Strength - set a timer for 30 minutes and practice each station; give one honest attempt then move to the next one
Stamina - 5 minutes straight of practice at each station

MY STUFF
I went for 24ish minutes, I think I made it through 6 rounds. L-sits were solid first round on the floor, then modified after

GENERAL FEAR LEVEL: 6

Welcome back Dave!!!

As an Affiliate Owner I am grateful to have you back in our corner.

After losing a little bit of faith, I am once again excited and hopeful for the future of CrossFit!

CrossFit Train 97333 in Corvallis, if you are ever in Oregon we would love to have you stop by.

This is welcome news!  Thank you Dave for your loyalty and passion!

Bom regresso a direção! A sua participação vau agigantar ainda mais a CrossFit pelo mundo fora!... Estamos com grande expetativa das tuas ideas e acoes... Bem haja!...

Bom regresso a direção!... A tua participação vai agigantar ainda mais CrossFit pelo mundo fora! Estamos com grande expetativa das tuas ideias e ações!...

One step closer to Steve Jobs coming back to Apple. Oddly enough, this post is exactly two years after this was posted. (w/f safe)

Great news for sure! Congratulations Dave!

Dear CrossFit HQ, is anyone lobbying yet to have CrossFit as an Exhibition Sport in the 2028 Los Angeles Olympics or other future Olympics?  Could be a good role for Dave Castro also.

Shocked and excited to hear Dave is back! Finally some good news!

So glad to have some grass roots crossfit people like Dave back… felt empty without him this year.  Go Dave! 
southern pines crossfit
toni Anne washington 

This is great news, but it seems like they always visit the "core" affiliates, or the long time cronies of CrossFit.  Seems they always leave the small guys in the Midwest out.  Maybe Dave needs to get on the Affiliate FB groups and engage the rest of us?  

Awesome. 

A lot of house cleaning ahead for you Dave but if anyone can do it, it would be you. I am pleasantly surprised that there may be a chance for me to be proud to affiliate myself with CrossFit again. Coach, Nicole, and Dave… gotta get the band back together.

Welcome back TDC! 

First order of business - hire the man in his spare bedroom. 

Make the story magical again. 

Welcome back, Dave!

I have a feeling this will be a town hall worth watching. Not just a bunch of corporate rehearsed PC jibberish. 

Excited for this town hall.

This is great news. The last year has been filled with too much drama around HQ and this gets me excited again about CrossFit and being an affiliate owner! It’s time to get serious again!!

Bem vindo de volta.