Thursday, March 23, 2017

 

 

Our new CFCR clothing apparel is coming in waves.  We have some of it now and the rest of it will be here by Thursday afternoon.  Just in time for our last Friday Night Fights.  Be sure to pick up your order at the front desk!!!

 

 

 

 

 

 

Strength

Floor Press
3-3-3-3-3 (80% of 1RM)

WOD
4 Rounds:

10 Burpees Over Bar
10 Shoulder to Overhead

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

Core Down

Stretch & Foam Roll

L3
Longo 333 (135#)
Smitty 517
Jeremy 621
Chad 923
Shaq 843
Herder 616
Kyle H 458
J Tob 359 (95#)
K Dawg 531
Joe H 523
TNasty 356
Kapitan 543
Neeko 448
Logan 511
Jason 603
Danny 449
Rachel 419

L2
Amanda ?
Tonya 751
Bryan 710 *Welcome*
Jodi 824
Connor 554
Aaron 714
Ellie 756
Sam 532
Scotty 542
Steve 533
Travis 630

L1
Megan 513
Zach 628
Erin 826
Erica 617
Kristen 931
Hollywood 554
John 712
Bre 548
Kevin 511
Jen 652
Scott 816
Chris 843
Michelle 441
Trent 558
Ren 506
Don 820
Charity 758
Beth 812
Sarah 556

Mod
Joni 814
Janet 705
Carol 820
Tessie 801

CROSSFIT ENDURANCE

WOD
2 Rounds:

AMRAP x 3:

500/400 Meter Row
Max DB Hang Squat Cleans

Rest 3 Minutes

AMRAP x 3:

500/400 Meter Row
Max Burpees

Rest 3 Minutes

 

Core Down
2 Rounds:

20 Sec HS Hold
10 V Ups

Leslie 61
Jason 53
Travis Alt
Sabrina 28
Ryan H 46
Belinda
Munique 75
Trent 39
Ray 51
Jen S 51
Patrick 53
Shannon 53
Mark 50
Tracy 65
Becky 47

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