Thursday, December 7, 2017

 

 

 

CFCR, we have a group of our members doing the 24 Hour AMRAP. It is a global competition. While the competition is typically just a competition, our CFCR members have decided that they also want to do some good this holiday season. They are collecting children’s books (0-teen) for the Castle Rock Adventist Hospital. If you can, while you Christmas shop this week,  grab a book or two. It can be your favorite childhood book or even your children’s favorite book. There will have a basket on Saturday in the gym.  If your interested in stopping by to cheer on Jen Roberts, Erika Foss, Sarah Wilson, David Layman, Shannon Rademacher and Patrick Rademacher they will be competing in the 24 hour AMRAP beginning in the very early morning hours Saturday,
December 9th through the very early hours of Sunday, December 10th.

 

 

STRENGTH
EMOM x 10 minutes

Even: 2 Rope Climbs
Odd: 10 Heavy KB Swings

 

WOD
With a Partner:

Row 3K

*Alternate every 250 Meters.

 

Core Down
2 Rounds:

10 Paloff Press Each Side

Best/ Mat J. 1231
Richard/ Jim 1157
Jared Solo 3k 1045
Aimee O. Solo 3k 1403
Michelle/ Erin 1355
” 69″ 3k Solo 1100
Marion/McKown 1037
Jenny/Christa 1121
Budge/Carolann/Rebecca 1215
Kapitan/Bill H 1031
Dave/John A 1204
Zach-Max L 1010
Annie/Christy 1310
Andy S/ PDiddy 1032
Chris/Anne 1451
Ren/Jeff 1040
Sarah/Bob 1230
Susie/Michelle 1400
Tracy/Denise 1310

 

 

CROSSFIT ENDURANCE

20 Minute AMRAP:

5 Power Cleans
10 KB Swings 53/35#
15 Wall Balls 20/14#

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

 

Core Down
2 Rounds:

10 Paloff Press Each Side

Level 3
Matt V 8+25
Terra 8+15
Chris 7+11
Cates 7+9
McKown 10+1
Belinda 10+3
Connor 8+1
Chase 9+11
Megan D 7+6

Level 2
Woo 7+8
G Lord 6+15
Ryan 8+2

Level 1
Mandy 7+20
Alan 7+5

Mod
Ashleigh 9+15
Kevin 7+5
Erika 10+2
Beth 7+11
Aaron 7
Lyndsaty 7+3
Natalie 8+11
Kristi 8+15

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