Monday, May 1, 2017

 

 

 

Welcome to our newest on ramp graduate – Jada!

Be sure to give her a big CFCR welcome when you see her in class.

 

 

 

 

 

WOD
5 Rounds:

250 Meter Row
10 Push Ups
50 Double Unders (Mod: 2x Singles)
10 Toes-to-Bar

Coach’s Tip:  If you can do double unders, but 50 is too many in a workout then scale the reps! Performing 5, 10, 15 reps per round is a much better modification than 2x singles if you have the skill. It’s still a mod, but you will be improving!

Core Down

1 Minute Plank
30 Hollow Rocks
45 Sec Plank
20 Hollow Rocks
30 Sec Plank
10 Hollow Rock

Rx:
Sm 946
Amanda ?
Josh 1930
Jared 1303
Big Ben 1539
Gmello 1805
Jeff W 1544
Mckown 1436
Carolann 1900
Nicholl 1801
TErra 1242
Cory 1111
Longo 1052
Matt V 1222
Jlord 2330
MAndy 2104
Hollywood 1934
LMello 1857
Bill H 1647
Kapitan 1420
Andy 1818
Max 1214
Annie 2056
Kirk 1224
Bill F 1226
P Diddy 1618
Danny 1504
Aimee 1631
Kyle G 1525
Gregg 1545
KK 1700
Sarah 1628
Erin 1828
Steve S 1849
DP 1221
Aubree 1716
Sp K 1450
Tim 1520 Welcome!
Leaf 1236 Welcome!
D Lay 1120
Tom 1942

Mod:
Faith 1800
Jon 1547
Sabrina 1837
Ashleigh 1550
Mckay 1851
JEn L 1608
Munique 1745
KAnon 1820
MArion 1801
Suzie 1651
Steve 1910
Michele W 2015
Megan 2015
Erin 2003
Chad 1544
Tweedy 2112
AMber 2132
Joseph 1400
Bre 1718
Talitha 1711
Bob 2000
Christy 2007
Caleb 1828
Scotty 1254
Bill W 1947
Dave N 1857
Brad 1544
Kevin 1556
John 1821
Fran 1916
Mick 1521
B Diddy 1843
Jen S 1751
Nataleigh 1501
Sam 1440
B-rad 1628
Kristie 1510
Mer 1715
Carrie H 1818
Brian 1233
Bob 2046
Amy B 1543
Ellie 1604
Chelsea *Welcome*
Denise 1736
Chelsea 1800
Don 1725
Beth 1731
LC 1438
Michelle 1626
Charity 1717
Kate 1707
Tracey 1720
Shannon 2118
Patrick 1408
Sara 1611
Megan 1810
Jada 1940
Jen R 1813
Eric 1223
Denise 1952
Tessie 1830
Jeff L 1712
Trina 18900
Alicia 1724
Alan 1906
Robin 1831
Casper 2020

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