Friday, July 8th, 2016

welcome (1)Welcome to our NEW JUNE CROSSFIT MEMBERS!!
Kimberly Smith
Katie Topkoff
Calvin Reed
Julia Green
Becky Elkins
Blake Patterson
Rachel Denlinger
Diane Bartkewicz
Christy Herrington
Adam Findlan
Savannah Howard
Connor Sprague
Christie Albers
Matt Fahey
Amanda Steiner
Ben Sandoval
Matt Behrens
Greg Steen
Jarrett Caldwell
Shayla Jones
Jason Petalas
Nicole Ahrens
Susie Worcester
Gabriella Bachman
Tara Gaidies
___________________________
WOD

400 Meter Run

21 Clean & Jerk

400 Meter Run

15 Clean & Jerk

400 Meter Run

9 Clean & Jerk

Level 1: 95/65
Level 2: 115/75
Level 3: 135/95
Level 4: 155/105

Level 1

Ren 1210
Tammi 1300
Bre 1220
Meghan 1343
Sully 1040
Brad 1235
Jason 1344
Frank 1246
Jeff 1459
John 1303
Steve S 1044
Darren 1109
Adam 1411
Mat B 1500

Level 2

Amanda 948
G Lord 1424
Ben 1355
Gary 1237
Carrie 1345
Jen 1438

Level 3

Best 1432
Kyle G 1351
Josh 1410
Belinda 1228
Court 1526
Carolann 1522
Lord 1740
Josh 1419
McKown 1124
MattS 1401
Aimee 1856
Joe 1242
Erin 1339
Corrign 1450

Level 4 

Cates 1426
Clay 1115
Terra 12 43
SM 1225
Cory 1402
Capitan 1542
Shaq 1716
PDiddy 1436

MOD

Amanda S 1500
Tricia 1553
Roy 1356
Barks 1402
Meghan 1245
Christie 1600
Lauren 1456
Alysson 1344
McKay 1525
Kelly 1413
MichA 1432
Savannah 1421
Christine 1522/
Caroline 1226
Lisa 1757
Brad 1125
Tracey 1158
Beth 1424
Megan 1453
Brie 1446
Katrina 1458
Susie 1430
Mark 1424
Becky 1708
Gymnastics

4 Rounds

5 Strict C2B Pull Ups

30 Second HS Hold
_____________________________

CrossFit-Advice-For-Beginners (1)

Don’t Be Afraid To Ask For Clarification, Over and Over and Over and OVER Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

 

On Board 13

Warm Up
Dynamic
Skill
Power Clean

Partner WOD
16 Minute AMRAP

10 Power Cleans
10 Front Squats
10 Push Press
200 Meter Run (alt every 100 meters)

*1 person working at a time

CORE DOWN
3 Rounds
20 Bicycles
5 GHD Hip Extension

Kaylah/ Elizabeth 5+31
MK/ Julie/ Elizabeth 6+8
Ona/ Tonya 5
Lori/ Amy 7
Marci/ Ellie 6+5
Lori/ Sherri 7
Jasmyn/ Dana/ Brianna 7
Alicia/ Kelli/ Robin 7
Tiffany/ Jess 7
Cathy/ Christina 7

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