Monday, July 25th, 2016

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Still not sure what is going on with the TV back in Crossfit? It is this great company called Beyond The Whiteboard that created an application making it simple to log and track all of you workouts.

We will still be putting your scores on our whiteboard and website, but this will allow you to keep your own personal
times and PR’s in one place. You can log both on the website and through the app on your phone. The Picture on the left is what the phone app looks like. Very easy to use and our CFCR workouts will already pop up for you. Just simply click ‘log’, then type in your score and you are done!

We as a gym have decided to implement it as a great way to help all members improve their fitness by tracking all of your workouts and max lifts. The app makes it easier than every to log your workout without taking up a lot of time. Get signed up today on beyondthewhiteboard.com and request to join CFCR!

 

 

 

WOD

17 Minute AMRAP:

5 Thrusters

10 Pull Ups

15 Burpees

Level 1: 95/65
Level 2: 115/75
Level 3: 135/95

CORE DOWN
3 Rounds:

6 Plank Up Downs
12 Hollow rocks

Level 3
Jason F 5+3
Clay 6+5
Cates 4+26
Cory 8+1
Jen 4
KK 6+11
Kanon 4+20
David D  6
Joe H 6+5
Smitty 5+23
PDiddy 5
Erin 6+1
DP 7

Level 2
Best 5+3
Aubree 6
Amanda 7+9
Josh 5+19
Belinda 7+2
Courtney 4+10
G mello 5+1
Nicholl 5+23
Mandy 4+29
Beth 5+29
Sheep 4+23
Papa Smurf 5+5
Bigs 6+8
Bill H 5+10
Frank the Tank 5+1
Max 7+1
Brad 4+18
Brooke 5+7
Aimee 6+5
Mer 5+10
Joe 7
Matt 4+26

Level 1
Tammi 4+8
Brittany 3+15
Jeff W 6+23
Kyle G 6+8
Chuck 4+3
Sully 6+1
B 6+11
Conner 4+20
Jen R 4+5
Jake 3
Fran 4+20
Colt 5 Welcome
Sarah 4 Welcome
Agster 5+1
Sean 4+18
Steve 4+26
Brain H. 5+1
Jason P. 5+16
Jewels 7+24
Denise 5+17
Mat 4+1
Jeff 4+23
Darren 6
Shala 6+11
Kayle 6+8

MOD
Mroz 4+20
Shaq 4
Trish 4+25
Barb 4+8
Michelle W 4+23
Janet 5
Liana 4+15
MK 5+4
Tonya 5+16
Erin 5+5
Roy 4+15
Karen 5+18
Latonya 5+20
Hmroz ?
Mckay 4+20
Bre 5+1
Meghan 4+15
Mat 4+15
Savannah 4+29
Grace 6+3
Tweedy 4+21
Natalie 5
Christine 4+25
Kelly 6+9
Amy 6+16
Caroline 5+23
Adria 4+12
Josh 4
Allyson 5
Caroline 5+23
Amy 6+16
Kelly 6+9
Christine 4+25
Becky 3+20
Mark 5
Bill F. ?
Beth 5
Casie 4+26
Mick 5+24
Maddy 3+20
AJ 5+2
Savanah 5+12
Alex 4
Katie 5+7
Dave 3+26
Michele 6+2
Ellie 5+15
Lori 5+16
Nicole 3+1
Tawnya 4+16
Erica 5+15
Heather 5+22
WilmaJane 6+17
Teri 3+24
Walter 7
Alicia 5+1
Don 4+27
Kristi 6+20
Chloe 5+2
Nataleigh 5+20
Ron 5+18
Alan 4+22
Jeff 6+4

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