Monday, January 23, 2017

 

 

 

Welcome to our newest on ramp graduates-

Jason and Julia

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

 

 

 

 

 

 

 

WOD

17 Minute AMRAP:

5 Pull Ups
10 Box Jumps 24/20”
15 Med Ball Cleans 20/14#

ADV= Perform Strict Pull Ups

Core Down
2 Rounds:
15 Banded Pallof Press (Each Side)
45 Second Plank

ADV
Gary 7 (30#/30″)
Jeff W 8+1
Terra 9+24
Joseph 5
Erin 8+25
Brett 7+26
McKown 8+2
Matt 10
Barry 7+17
Travis 9 (30#)
Mandy 7+9
Kyle G 7
Bill F 9+19
Sarah 8+7
Rachel 8+2
Dp 7+5
Vance 10
JAson 7+2
Chad 7
Dlay 7+16
Kyle H 7+25
Shala 5+3

RX
Nick 7+16
Amanda ?
Meghan 7+9
Tammi 6+12
Josh C 7+9
Clay 8+23 30#
Big Ben 7+5
Michele W 6+8
Chad 7+13
Gretchen 6+18
Nicholl 9+6
Kanon 7+2
Sully 7+6
Woo 6+7
Kevin 6+27
Caleb 6+15
JLord 7+5
Jon 8+10
LMello 8+15
KK 10+25
Munique 8+3
Jen D 7+10
steve 7+2
Christy 8+12
Hollywood 6+3
Brad 7+15
Pdiddy 8+12
Mer 9+3
Travis 7+8
gene 5+3
Sam 7+6
Brian 9+13
Scotty 4+21
Tanya 6+12
Aimee F 8+13
Beth 4+28
Kate 6+16
Don 6
Hunter 7
Sprinkles 8+10
Jodi 7+6

MOD
Amiee 7+21
Belinda 10+4
Ryan H 7+5
Megan 7+27
Shaq 7+5
Zach 5+15
Kelli R 7+3
Gary B 6+13
Max R 6+5
Derrick 6+8
Holly 7+27
Barb 6+17
Scott 5+21
Tawnya 7+14
Janet 7+5
Joni 7+7
Aaron 5+6
Liana 8+14
Court 7+12
Ashleigh 9+18
Sabrina 6+15
Angie 7+13
GLord 7+12
Karen 7+1
Amy B 7+18
Kristin 4+15
Craig 7+5
Talitha 7+10
Bre 10+2
Melissa 3+15
John 5
HMroz 5+6
Travis 7
Lesa 7+6
Dave 6+6
Maddie 5+24
Breanne 6+15
Carrie H 7+29
Mick 6+17
Tracy 7
Ren 7+5
Susie 6+12
DEnise P 6+17
Melanie 6+25
Michelle 8+3
Natalie 6+19
Ren 7+5
ellie 6+16
Tj 7
Craig 6+29
Deanna 6+18
Robin 7
Alicia 9+11
Charity 6

 

X1

WOD
14 Min AMRAP

150 Meter Row
5 Toe Raises
10 Sumo Deadlift High Pull
15 Mountain Climbers

Core Down
3 Rounds:
10 Superman
10 Sit Ups

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