Thursday, April 13, 2017

Don’t forget on Saturday, April, 15th we will be having our Easter Brunch at 10:00am. We will also be giving Josh Smith a CFCR farewell before his deployment!! Brunch will take place after our Saturday classes.  We will only have 2 classes, 8 and 9 am.
Families are welcome, bring a dish to share.We will have pancakes, eggs and mimosas!!!

 

 

Strength
EMOM x 8

Odd: 12 Unbroken Deadlift
Even: 3 Tall Box Jumps

Level 1: 135/95#
Level 2: 185/125#
Level 3: 225/155#

 

WOD
21-15-9

Hang Clean & Jerk
Burpee Over Bar

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

 

Core Down
15-12-9

V- Ups
Hollow Rocks

L3

Aubree 843
Rachel 1045
Amanda 733
Jared 745
Smitty 1005
Amanda 733
Jared 745
Shaq 1421
Mrs Mckown 903
Curt 1232
Kanon 927
Grace 1047
PDiddy 705
Meredith 642
Bill F 717
KK 720
Erin 715
Chelsea 917

L2

Best 927
Cates 749
Bob 1121
Christy 916
Annie 948
Max 528
Nate 1103
Bill 836
Brad 1022
Carrie 924
Tracey 1309
Robin 1019
Kyle 757
Robin 1019

L1

Jim 1015
Aimee O 1123
Barb 1506
Erin 1323
Michele W 1048
Elise 1451
Shala 1028
Hollywood 1011
Amy B 850
Ellie 1000
Kevin 856
Tonya 836
Bob M 944
Jason 815
Joseph 748
Jodi 1010
Beth 1202
Don 1349
Jada 1322
Shannon 1140
Patrick 1055
Kristi 1026
Nataleigh 955
Kelli 1053
Craig 815

MOD
Faith 1555
Bill 1004
Sabina 1200
Amber 1133
Dave N 1053
Chris 925
Darren 1006
Alicia E 916

 

CROSSFIT ENDURANCE

WOD

400 Meter Run
21 Unbroken Power Clean
400 Meter Run
15 Unbroken Power Clean
400 Meter Run
9 Unbroken Power Clean
400 Meter Run

Level 1: 45/35#
Level 2: 75/55#
Level 3: 95/65#

Core Down
15-12-9

V- Ups
Hollow Rocks

Level 3
Nicholl 1002
Munique 1136
McKown 931
Belinda 1012

Level 2
Brett 1011
Meghan 1145
Natalie 1251

Level 1
McKay 1501
Sabrina 1312
John A 1501

Mod
Suzie 1247

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