Monday, April 25th, 2016

be on time

CFCR RULE #1
1. Be early. If you’re not early, you’re late.
Give yourself enough time to sign in, change, pre-warm-up and those with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 5 minutes prior to class. Share the love and keep the respect for the coaches and other athletes. If you are late, jump in with the class as quickly as possible.

Reasons we DON’T want you to be late…
1. CrossFit is a 1 hour “structured” class
2. Late comers distract
3. Athletes are not warmed up properly for CrossFit
4. Instruction is missed

WOD

2 Rounds
25 Slam Balls 40/20#
400 Meter Run
25 Wall balls 20/14# @10’
400 Meter Run
25 Toes-To-Bar
400 Meter Run
25 KB Swings 53/35#

CORE DOWN

3 Rounds
30 Second Weighted Plank Hold
20 Alt. Arm V Up

RX
Best 2841
Kyle 2523
Travis 2039
Longo 2152
Amanda 2323
A Prince 2540
SMitty 2338
Josh 2742
Belinda 2547
Terra 2203
Jeff 2743
GMello 2832
Nicholl 3025
Mandy 3304
Brett 2841
Kurt 2405
Jen 2829
Marion 2334
Cory 2411
Smurf 2711
Frank 2810
Brooke 2835
Brandon 2945
Erin 2915
Dave 2505
DLay 2603
Amiee F. 2916
Joe 2610
Bill F. 2303
Travis 2630
DL 2850
Nate 2450 – Welcome!
Kyle H. 2211
Erich 3025
Ryan 2825
Spencer 1946
Alex 3026
Joe 2642
Nicole B. 2810

MOD
Gary 2740
Meegan 2720
Tammi 3003
Brian 2707
Roy 2630
Janet 2643
Lianna 2436
Chris 2730
Jacob 2746
Michelle 2838
Weston 2723
Gretchen 2816
Amanda 3040
Bre 2737
G Lord 2642
Meghan 2820
Shaq 2742
Mike 3133
Toph 2805
Grace 2712
Allison 2743
Chuck 2725
Kanon 2835
Lauren 3025
Caroline 2812
Jenn c 2909
Josh 3200
Leesa 3216
Molly 3526
Charity 3038
Christie 3205
Michael 2930
Christine 2216
Darren 2535
Carrie 2757
Joshua 2846
PDiddy 2420
Brain 2435
Michelle 2627
Maddy 2705
McKenna 2757
Amiee 2734
Mendie 2834
Zach 2717
Eric 1943
Erica 2307
Beth 2932
Liz 2822
Daze 2733
Frank 2857
Claudia 2740
Mat 3048
Katrina 2204
Brian 2700
Natalie 2145
Denise P. 2851
J. Marx 2627
Cathie ?
Suzie 2440
Chad ?
Prince 2638
Terra 2033 *Welcome*
Franci 2526
Natalie 3025
Alan 3025
Deanna 3025
Don 2840
Adam 2810
Matt S 2836
Gina 2326
Jen R 2930
Kristi 2934

Alt.
DP

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