Monday, August 7, 2017

 

 

 

 

Welcome to our newest on ramp graduates, Mark and Lisa.

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

 

 

 

 

 

 

 

 

 

 

 

WOD

“Nasty Girls”

Level 1:

3 Rounds:

50 Air Squats

7 Burpee Pull Ups

10 Hang Power Cleans 115/75#

 

Level 2:

3 Rounds:

50 Air Squats

7 Burpee C2B Pull Ups

10 Hang Power Cleans 135/95#

 

Level 3:

3 Rounds:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans 135/95#

 

Coach’s Tip= Pick a level that is challenging but you can keep moving at a steady pace. Burpee Pull Ups- must start each pull up from a dead hang position with arms locked out.

 

Gymnastics

3 Rounds:

10 Single Arm OH Walking Lunge (10 each side- use DB or KB- Go HEAVY!)

15 V-Ups

L3
Travis 751
Logan 1138
T Nasty 733
DLay 850
JLay 1107
Joe 1053
Vance 1022

L2
Aubree 923
Jared 843
Amanda ?
Josh C 1155
Fruh 1158
Jeff W 944
Cory 734
Nicholl 937
Carolann 901
Jen D 1003
Terra 644
Christa 926
Aimee F. 1007
Colt 900
Sarah 846
Kyle 1055
Jeremiah 1030
PDiddy 903
Chase 1119
SP K 956
McKown 830

L1
Jim 1012
Max 1511
Tammi 1127
Nat 1157
Michele W 1019
Woo 1203
Joseph 851
Michael 1403
Ashleigh 1059
GLord 1203
Jenny 858
JLord 1206
Hollywood 1009
Mer 859
Travis 1039
Max 1206
Jessica 1132
Jason P. 1023
Sam 842
Meghan 1040
Jen R 1144
Alan 1345
Robin 1321

MOD
Aimee O 1233
Best 1108
Gary B 1117
Tonya 1104
Liana 1411
Barb 1625
Shaq 1135
Faith 1644
Karen 959
Bre 1004
Amy B 1043
Bre 1004
Ellie 1201
Jewels 1330
Bob “69” 1127
Chris 1244
Don 1126
Tracey 1047
Michelle 1038
Portia 1331
Erika 1001
Shannon 1244
Patrick 1027
Megan 1218
Nataleigh 1252

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