Monday, August 29th, 2016

new august 2016WELCOME TO OUR NEW CFCR Family Members from this past weeks On-Ramp!

Brent, Mason & Kevin

WOD

RX
3 Rounds:

400 Meter Run
30 Box Dips
15 KB Snatch Right 35/25#
15 KB Snatch Left 35/25#

ADV
3 Rounds:

400 Meter Run
15 Ring Dips
15 KB Snatch Right 53/35#
15 KB Snatch Left 53/35#
CORE DOWN

Partner Med Ball Toss
2 Rounds each:
10 Med Ball Toss Sit Up
10 Chest Pass (feet elevated & shoulders off ground)
10 Lateral Toss Left (feet elevated)
10 Lateral Toss Right (feet elevated)

ADV
Heim 1448
Smitty 1512
Jeremy 1810 welcome
Agster 1337
Curt 1353
Brett 1349
Cory 1341
Toph 1607
MaxL 1416
Gregg 1326
Joe H 1259
Aimee 1647
Joe M 1327
Clay 1142
McKown 1257
Jewels 1453
DLay 1619
Bill F. 1108
Darren 1600
SM 1042
DP 1452
Kyle H. 1335

RX
Best 1530
Max 1725
Eric 1352
J Fruh 1430
J Lord 1632
Gary 1643
Tammi 1505
Josh 1231
G Mellow 1718
Jeff 1314
Michelle 1624
Chad 1520
Shaq 1331
Court 1533
Conner 1527
Agster 1337
Marion 1040
Val 1537
Sully 1324
Hollywood 1626
JonS 1419
Chuck 1417
Erin
Budge 1422
Carolann 1505
Adam H 1700
Nathan 1552
BillH 1433
Natalie 1705
Sam 1445
Fran 1720
B 1410
Mer 1143
Mandy 1510
KDawg 1442
Nicholl 1208
Travis 1210
Scott ?
Jason P. 1456
Brain 1357
Nicole B. 1932
Sarah 1245
Kyle 1048
Jen R 1636
Beth 1621
Chase 1350
Terra 1036
Debbie 1430
Wes 1206
Katie 1452
Denise P. 1640
Tracey 1519
Kevin 1716
Mason 1610 *Welcome*
Matt S 1358
Alan 1513

MOD
Barks 1445
Big Ben ?
Megan 1508
Longo 1302
Erin 1609
Gretchen 1507
Brett 1431
Janet 1517
Tonya 1752
Liana 1553
HMroz 1638
Amanda 1637 welcome back
Ray
Ona 1910
Megan 1610
Amy 1456
Meghan 1506
LMello 1505
Christy 1438
Bre 1240
Brad 1543
JenD 1457
Natasha 1810
Brent
Kayla welcome
David N 1749
Lesa 1811
Becky 1505
Sherri 1830
Brain K 1730
Steve 2110
Angi ?
Ellie 1930
Max 1530
Dave 1351
Terri 1820
Becky E 1948
Mark 1733
Michelle 1416
Wayne 1755
Charity 1613
JMarx 1703
WJane 1525
Tawnya 1744
Jess 1531
Alicia 16ish
Mel 1420
Robin 1624
Shala 1426
Kristi 1417
Nataleigh 1603
Deanna 1611
Jen 1725
Dana 1905

_________________________________________

cfcrsignOn Board 3
Skill
Good Morning (PVC)
Deadlift

WOD

15 Minute AMRAP:

5 Burpee Over Bar
10 Deadlift
300 Meter Row

CORE DOWN

3 Rounds
10 Bird Dogs
10 Ring Rows

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