Friday, April 22nd, 2016

bowling nightTONIGHT 6:30pm – whenever!
See everyone tonight at BRUNSWICK ZONE!!
No lanes were reserved, so we hope to get some lanes together on a first come first serve basis.  There will be plenty of other activities as well!  So come out for good times, bowl, play pool, video games, laser tag, hang out, eat, drink & whatever suits your fancy, just come & HAVE FUN with your CFCR Community!  WE plan on giving out the 2016 CF Open prizes around 8pm!  Don’t worry if you can’t make it, we will bring everyone to the GYM on Monday!  Everyone that WON the individual’s have a $20 credit on their accounts that will apply to your next month’s dues!  CONGRATS EVERYONE!

WOD

Buy In: 800 Meter Run

*40 Pull Ups
80 Push Ups
120 Air Squats

Cash Out: 800 Meter Run

*Pull Ups, Push Ups and Air Squats can be broken up in any order.

CORE DOWN

4 Rounds

10 Windmill Side Plank (Each Side)
10 Alt. Arm V Ups

______________________________________

go work outX1 TRAINING

On Board 10

Warm Up
200 Meter Run

Skill

Hanging Knee Raises
Wall Ball

WOD

15 Min AMRAP

10 KB Swings
5 Hanging Knee Raise
10 Wall Balls
200 M Run

CORE DOWN
3 Rounds
20 Russian Twist
10 Bird Dog

McKay 4+7
Susan 4+10
Trish 5
Orpha 4
Becky 4+15
Sabrina 4
Meghan 6+10
Kristin 4
Carol 5
Barb 4
Alison 5
Heather 5
Erin 5+10
Meg 5
Tonya 4+25
Ebony 4+25
Tawnya 4+7
Anitra Aka Might Mouse 6
Katie 5+25
Hanna 5+5
Connie 4
Jess 4+20
Jodi 4+15
Kenya 4+8
Laura 4+11
Amber 7
Brianna 5+5
Amy 5
Cindy 5
Shelby 5
Bri 5
Laurie 4+25
Meghan 7

_______________________________

RX

Clay 1640
Amanda 1825
Travis 1408
Doug 1822
Big Ben 1912
Cates 2118
Smitty 1527
Jeff W 1830
G Mellow 1542
Josh C 1913
Tammi 2401
Terra 1452
Jacob 2155
Belinda 1753
Cory 1250
Steve 2230
Curt 1548
Amiee 1846
GLord 2323
Sully 1923
Brett 2203
Kanon 2449
Carrie 2515
B-rad 2328
Frank 1525
Max 1409
Fran 2438
Erin 1748
Brandon 2010
Jeff 2057
Amiee 2147

MOD

K Dawg 1945
Gary 2109
Meegan 2115
A Prince 1953
Ren 2021
Michelle 2300
Janet 2451
Roy 2718
Gretchen 2203
Liana 2130
Brian 2724
Shaq 2030
Val 1947
Nichole 2005
Liz 2221
Daisy 2204
Lauren 2858
Wilma Jane 2201
Dave N 2341

About the Author
One Comment
  1. PDiddy Reply
    Mini murph ;)

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