Thursday, February 5th 2015

http://fitnesshq.com/7-reasons-to-try-crossfit-in-2015/ 

Great Article!

Bring in a friend for to try us out FREE for 2 classes!  If they join you get $50 towards your next month’s dues!  Show them what Crossfit is all about!
FITNESS, FUN & COMMUNITY!  We LOVE our CFCR Family!

STRENGTH

Work up to as heavy weight as possible:

1 Power Clean + 2 Front Squats + 1 Jerk


WOD

2 Rounds:

800 Meter Run

15 Deadlifts 225/155#

30 Jumping Lunges

25 Push-ups

RX

Steve C #205 17:52
Big Ben #225 14:26
Amanda #135 14:36
Milt #155 13:01
Clayton #225 11:22
Keith #155 18:16
Allen #165 13:41
Gary #155 12:30
Vance #185 12:15
Chris #185 16:31
Doug #185 16:28
Mark #165 14:43
Garrett #165 16:24
Ryan #165 15:55
Cory #195 11:28
Hollywood #105  19:23
Kapitan #195 14:28
Tim #255 13:17
Alicia S #115
Carolann #125
Ryan M #145
Joe H #225 13:50
Gregg #155
Agster #140 19:38
Spidey #185 12:37
Toph #225 14:47
Erich #185 18:13
Scott E #155 15:45
Barb #175 16:11
DP 16:12
P Diddy #225 13:29
Joe #165 13:42
Terra #125 12:20
Spencer 10:39
Ron D #145(clean+fs) 1443
Matt S #205 1757
Jeremy #185 1204

MOD

Meegan #125 18:22
Justin #135
Big Ben #225 14:26
Amanda #135 14:36
Rick #125 20:10
Heidi #85 18:43
Trent #75 19:57
JD #135 17:30
Eric #65 15:28 *welcome
Garrett #65 16:50 *welcome
Rick #105 19:17
Joe C #155 17:36
Amanda C #35 16:18
Kenzie #120 21:42
Pam #55 19:00
Aimee #85 20:33
Danette #90 15:11
Michelle #85 16:43
Nicholl #95 15:19
Marie #115 18:40
Linda #120 17:28
Karen #100 17:02
Steph #95 19:23
Grace #85 16:48
Sara #115 17:40
Jen P #105 17:14
Marion #135 15:21
Sean #165 19:09
Barks #95 19:40
Andrew Tech
Jodie
Lesa
LC #95 13:45
Brady #55 11:26
Min #180 18:04
Phil #205 18:41
J Lay #125 16:05
Jill #55 18:13
Liana #85 19:07
Dumas #125 12:10
LT #95 18:28
Brian #125 11:06
Erin #100 12:44
Colleen 18:51
Jewels 17:52
KK #105 14:35
Mandy #85 17:47
Alicia H #105
Lemnah #155 17:32
Stacy #65 16:50
Kara #65 21;04
Christine #65 18:26
Michael #105 20:45
Alex #145 14:52
Ally #85 1951
Wilma Jane #65 1831
Tom #135 1748
Karli #95
Alex #115 2007

 

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