Monday, May 15, 2017

 

Welcome to our newest on ramp graduates

Kevin, Kara and Nick.

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

 

 

 

 

 

 

 

WOD

16 Minute EMOM:

Minute 1- Run (L1-100m, L2- 150m, L3- 200m)
Minute 2- 12 Thrusters 95/65#
Minute 3- :40 Max Burpee Over Bar
Minute 4- Rest

*Run & Thrusters must be completed within given minute.
*Score= Total Burpees

Coach’s Tip: EMOM’s are a great tool for interval training. They force you to do complete the work in a certain amount of time, often making us go faster than we want. The run should be completed under a minute. RX Levels today will dictate your ability to maintain a run pace under 1 minute. The goal is to choose an appropriate level from the start, but if you cannot maintain you should go down to the next lowest level. Taking longer than a minute is not an option. You have 1 minute to do 12 thrusters, but again the intent is to get them done as fast as you can and recover the remainder of that minute.

Core Down

2 Rounds:
5 Candlestick Rolls
15 Superman

L3
Longo 72
Jared 59
Amanda ?
Big Ben 34
Joe 44
Mckown 43
Trav 54
MArion 54
Christy 32
Logan 36
Max L 73
Chandler 51
Gregg 43
Bill F 52
Sarah 44
KK 56
Joe M 51
Kate 29
Sp K 44
LC 45
Darren 30
D Lay 54

L2
Jen D 40
Jenny 42
Fran 39
Todd 40
Danny 41
Sam 48
Carolann 49

L1
Tonya 39
Nate 36
Mike G 33
Amy B 36
Jessica 37

Mod
Aimee O 34
Jim 38
Max 29
Erin 31
Gmello 41
Scott 20
Beth 26
Amber 24
Kristin 24
Bre 31
mandy 49
Talitha 41
Mississippi 42
bob 32
Hollywood 38
LMello 33
John A 36
Jada 47
Nick 27
Kevin 40
Jesse 29
B-Rad 35
Jen S 27
B Diddy 29
Kyle g 32
Steve S 48
Alissa 45
Gene 31
K Trow 55
P Diddy 64
Budge 34
Tristan 23
Don 24
Wilma Jane 37
Dave M 23
Beth 32
Faith 20
Charity 28
Amiee 30
Tracy 30
Michelle 44
Mat 10
Patrick 41
Shannon 36
Jen R 30
Natalie 31
Erika 41
Alan 26
Krist 34
Denise 32

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