Monday, August 14, 2017

 

Welcome to our newest on ramp graduates,

Richard, Vanessa and Jared!

Be sure to give them a big CFCR welcome when you see them in class!!

 

 

 

 

WOD

4 Rounds:

400 Meter Run

12 Front Rack Lunges (6 each leg)

12 Pull Ups

Level 1: 45/35#
Level 2: 75/55#
Level 3: 95/65#

Coach’s Tip= Pick a weight for lunges you can go unbroken. You must alternate every step and must step forward with lunges (no reverse lunges).

Core Down

3 Rounds:

10 Single Arm Russian KBS (10 each side)

45 Second Plank

L3
JFruh 1324
Bill F 1137
Joe H 1228
Jared 1241
Ben 1501
Amanda ?
Erin M 1345
PDiddy 1141
Aubree 1243
Josh C 1452
Belinda 1410
Kirk 1029
Nicholl 1449
Chandler 1128
Terra 1139
Cory 1045
Travis B 1112
Christa 1524
Jenny 1925
Mandy 1744
Connor 1307
Kanon 2057
Marion 1542
Toph 1526
Bob 1358
Max L 1117
Kapitan 1338
Annie 1806
Travis 1328
Aimee F 1439
Mer 1818
Kyle G 1233
KK 1536
Special K 1315
DLay 1029
Patrick 1255
Chase 1643
Jen r 1816
Danny 1635

L2
Jim 1636
Jeff W 1411
Tammi 1933
Carolann 1659
Hollywood 1712
Josh 1442 *welcome
Andy 1408
Nate 1454
Josh W 1658
Travis M 1543
Steve 1744
Budge 1740
Darren ?
Jason P 1646
DP 1546
Kevin 1651
Brad 1647
Min 2051

L1
Michele W 1726
Jason 1635
Ashleigh 1443
McKown 1119
Michael 1836
JLord 2035
LMello 1631
Skyler 1525 Welcome
J Lay 1516
Sprinkles 1551
Jodi 1924

MOD
Max 1930
Shaq 1910
Aimee O 1355
Erin 1630
Tonya 1826
Scott 1808
Janet 1543
Liana 1542
Kathy 1848
Joseph 1548
KDawg 1707
Jen C 1554
Gwen 2004 *Welcome
Angie 1605
Bre 1633
Kathy B 1501
Jess 1620
Rachel 1550 *welcome
Lindsey 1613 *welcome
John A 1718
Mick 1505
BDiddy 1644
Ellie 1743
Jessica 1856
Don 1846
W Jane 1530
Portia 1830
Denise 1646
Chris 1602
Michelle 1816
Charity 1751
Mark 1502
Becky 1514
Vanessa 1432 *Welcome*
Trina 1508
Robin 1807
Erika 1556
Megan 1727
Derrick 1420
Jared 1350 *Welcome*
Shannon 1541
Brian 1900
Deanna 1851
Kristi 1634

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