Thursday, February 16, 2017

Have you ordered your new CFCR apparel yet?  
Be sure to get online and order before the store closes February 25th!!!!

 

 

Check out the ladies gear HERE.

 

 

 

 

 

 

 

 

 

Check out the Men’s gear HERE.

 

 

 

 

 

 

Strength
Superset:

DB Box Step Ups (20”)
12-12-12-12-12

Strict Pull Ups
5-5-5-5-5

WOD
21-15-9

Slam Balls 40/20”
Front Squats 95/65#
Broad Jumps (plate to plate)

 

Core Down
2 Rounds:

:45 Side Plank Left
:45 Side Plank Right

RX
Longo 558
Best 810
Rachel 750
Cates 735
Amanda ?
Smitty 553
Sully 802
Jason P 851
Shaq 838
Jeremy 951
Belinda 547
Ryan H 744
Sam 712
Liana 1020
Carol 1105
Kristen 1025
Mandy 936
Talitha 816
Connor 648
Jenny 735
Matt V 535
Josh 900
Andy 603
L Mello 809
Marion 532
Jen D 747
Christy 730
Zach 910
Bill 640
Sp K 632
Kapitan 742
Annie 836
Taylor 1120
Dave D 603
Cory 517
Kyle 751
Meredith 524
KK 5076
Bill F 500
PDiddy 546
Carrie 739
Greg 7245
Kirk 522
Joseph 659
Aimee 713
Aaron 1225
Natalie 732
Ren 719
Dawn 835
Chad 1005
Kristi 901
Robin 852
Alan 959
Craig 1023

MOD
Barb 1038
Erin 1002
Scott 956
Janet ALT
Tonya 658
Roy 950
Faith 1238
Amy 1105
Amber 1049
Denise P 911
John 836
Lesa 911
Brad 718
Gene 713
Ellie 845
Mick 600
Susie 845
Charity 828
Chris 1207
Michelle 842
Beth 954
Kelli 906
Katrina 916
Nataleigh 854

 

CROSSFIT ENDURANCE

WOD
5 Rounds:

400 Meter Run
25 Sit Ups
25 KB Swings 35/25#

 

Core Down
2 Rounds:

:45 Side Plank Left
:45 Side Plank Right

Jason 2436
Sabrina 2639
McKay 2634
G Lord 2228
Karen 2341
Sully 2050
Terra 1940
Nicholl 1827
Kanon 2440
Megan 2117
Karen 2440
Travis 1825
Jodi 2333 – a 3 minute rest 😉
Ray
Alissa
Fran 2223
Barry 1739
Munique 1851
Amy B 2255
Ashley 2957

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