Thursday, December 1, 2016

 

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CFCR members we have created a private facebook group just for you!!  We want you to have a place to support one another, share things you have learned along the way, plan outside event or activities, plan to attend the same class, complain about how sore you are, share a recipe or whatever it is that you want.  This group is for you!

 

 

 

 

Strength

EMOM x 10

Odd: 5 Overhead Squats (135/85#, 115/75#, 95/65#)
Even: 3 “Rope Walks”

ADV= 1 Legless Rope Climb

WOD
8 Minute AMRAP:

40 Double Unders
10 Hang Power Snatch 75/55#

ADV: 95/65#

Core Down
3 Rounds:

15 Banded Goodmornings
10 V Ups

Adv:
Ann 6+41
Longo 7+46
Shaq 3+24
Jared4+30
Heim 6
Amanda ?
Belinda 5+9
Aubrey 4+48
Kanon 3+42
Travis 6+8
Josh P 6
Toph 4+40
Marion 4
Kapitan 4+43
Gregg 4+44
DP 6
Bill 6+42
KK 6
Kirk 6+31

RX:
Nick 2+32 *Welcome
Smitty 4+22
Jeff 4+5
GMello 6+40
Carolann 4+40
Barry 6
Nicholl 4+30
Mandy 3+41
Brett 6+41
GLord 4
LMello 4+40
Andy 5+29
Hollywood 4+47
Bill H 5+5
Max 5+48
Min 6
Gene 3+22
Connor 4+42
Budge 4+48

Mod:
Sarah 4
Aimee 3+51
Ren 4+120
Scott 5
Tonya 3+25
Erin 4+5
Barbara 3+21
Heidi 4
Leslie 3+47
Melissa 3
Munique 5
LAtonya 3+124
Christy 4+7
Brad 4+30
Kelly 3+40
Annie 4
John 2+25
Bre 4+10
Jenny 3+53
Frank 4+45
Andy P 4+55
Travis 4+20
Reggie 4
Jack 3+47
David 3
Josh W 2+47
Ellie 3
Jason 4
Ryan 5+100
Mark 3+17
Jen S. 2+20
Mat 3+41
Don 2+10
Kristi 3+80
Natalie 3+66
TJ 3+5

 

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WOD
15 Minute AMRAP:
Climb the ladder

3 Box Jump Overs 24/20”
3 KB Swings 53/35#
3 Walking Lunge

6 Box Jump Overs 24/20”
6 KB Swings 53/35#
6 Walking Lunge
etc…

Core Down:
3 Rounds:

15 Russian Twist
10 V Ups

RX:
Ashleigh 322
McKay 159
brett 282
Meghan 258
Karen 201
Trent 252
Sully 262
Meg N 310
Nicholl 326
Amy 252
Nikki 259

Mod:
ROy 192
Suzie 434
Val 284
Carol 230
Charity 257
Kristin 200
Kelli 262

 

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