Monday, February 6, 2017

 

 

Welcome to our newest on ramp graduates –

Amber and John

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

 

 

 

 

 

 

WOD
4 Rounds:

400 Meter Run
15 Hang Power Cleans
15 Pull Ups

Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#

Core Down

1min. Plank
10 Sit-ups
45sec. Plank
20 Sit-ups
30sec. Plank
30 Sit-ups

L3
Longo 1234
Rachel 1905
Josh C 1857
Smitty 1520
Aubree 1527
Sully 1907
Jared 1341
Nicholl 1740
Barry 1331
Munique 1923
JLord 2059
Erin 1655
McKown 1451
Cory 1425
Travis 1233
Jen 1750
Andy 1604
Marion 1602
Bill H 1913
Kapitan 1608
Max 1234
Herder 2201
Danny 1638
Bill F 1307
Jlay 1808
Aimee 1718
Pdiddy 1513
Sarah 1454
Mer 1811
KK 1618
Cmock 1654
Ktasty 1315
Dp 1647
Dlay 1328
Terra 1308

L2
Amanda 1606
G Mello 1706
Jeff W 1627
Caleb l2024
Mike 1838
Brian 1726
Gene 1919
Jason 1938
Connor 1529
Jen R 2150
Logan 1526

L1
Tammi 2034
Michelle W 1926
Karen 1807
Ashleigh 1936
Annie 2101
Micheal 1833
Kyle G 1423
Tom 1949

Mod
Best (L2) 1945
Shaq (L3) 2033
Gary B (L1) 1812
Megan (L1 1536
Holly (L1) 1538
Big Ben (L3) 1812
Erin (L1) 1738
Scott (L1) 2024
John S (L1) 2320
Joni (L1) 2203
Ben (L1) 2107
Taylor (L1) 2036
Barb (L1) 2059
Chris (L1) 1803
Aimee O. 1542
Angie 2003
GLord 1747
Leslie 1915
Kristin 2330
Kelli 1857
Amy B. 1745
Amber 1955
Johnna 1953
Talitha 1724
Bre 1815
Jenny 1751
John 2016
Scotty 1755
Christine 1335
Jeremy 2121
Bri 1941
Darren 1554
Mick 1709
Ariel 1940
Nichol ? *WELCOME
Budge 1717
Don 1650
Tracy 1644
Denise 1850
Ren 1440
Patrick 2024
Jmarx 1633
Ted 2000
Beth 1944
Michelle 1538
Ted 1725
Tent 2035
Laura 1915
Nataleigh 2156
Alan 2309
Kristi 2000
Deanna 2156
Robin 2009
Craig 1956
Alicia 1920
Julia 2042

X1

Skill

Med Ball Clean
Slam Ball

WOD
14 Minute AMRAP

150 Meter Row
10 Med Ball Cleans
10 Jumping Pull Ups

CORE DOWN
3 Rounds

5 Slam Balls
15 Hollow Rocks

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