Thursday, March 31th, 2016

crossfit-highway-on-rampWELCOME X1 TRAINING MEMBERS!!
On Board 1
Skill
Air Squat
KB Sumo DL High Pull
Burpee

WOD
9 Min AMRAP
3 Burpee
5 KB SDHP
7 Air Squat

Core Down
3 Rounds (As a group):
30 Sec Plank
1 Minute Rest

Heather G 7+11
Bettina 6+3
Barbara 6+10
Sabrina 7+2
Orpha 6
Becky 5+3
Allison 8
Carol 5+4
Erin 7
McKay 5
Kristin 6+6
Christine 6
Susan 4
Tawnya 6
Jodi 7
Melinda 3+5
Connie 6+7
Amie 7
Anitra 10+14
Amy 6+2
Meghan 6
Kenya 6+9
Alejandra 5
Tanya 8
Hannah 8
Laura 9+3
Kate 9+8
Cindy 8+1
Ebony 6+3
Megan 6+9
Shelby 5+3
Brianna 7+3
Christian 5+3
Laura 6+9
Dorthy 5+3
Meghan 9+2
Amber 7
Brielle 7
Laurie 6+5
________________________
fnf is over

 

I won’t even know what to do with myself this Friday!-Coach B

NEXT FAMILY FUN NIGHT – APRIL 22nd!!
STRENGTH

EMOM x 8

ODD: 5 Power Clean
Even: 15 Ring Rows or 10 C2B/ Pull Ups or 3 Muscle Ups

Level 1: 135/85#
Level 2: 155/105#
Level 3: 185/125#

WOD

AMRAP x 7

8 Hand Release Push Ups
12 KB Swings 53/35#
16 Sit Ups
CORE DOWN

4 Sets:
15 Banded Goodmorning
15 Med Ball Sit Ups 20/14#

RX
Cates 4+24
Best 4+8
Josh 5+12
Amanda 5+16
Max 4+22
Budge 4+19
Ray 4+18
SM 5
Corrigan 4+16
Aaron 4+11
Vance 5+30
Joshua 3+8
Terra 7
Jeff W 4+18
GMellow 5
MichW 4+2
K-Dawg 5+14
Nichole 4+32
Erin 4+29
John 4+10
Sully 5+11
G Lord 4+15
Jeff 5
Brynn 5+3
Brett 4+26
Hollywood 5+10
Grace 5+9
Mroz 5+17
Heather 4+20
Carlane 5+2
Bill 4+5
Carrie 4+35
Mike 3+32
Captain 5+28
Scotty 3+8
B-Rad 5+3
Dave 6+8
Frank 5
Travis 3+30
Greg 5+20
Brandon 4
Lisa 3+8
Canon 3+15
Jocelyn 5
Jenn 4+18
Brittany 3+17
Matt 5+6
Aimee 5+19
Chad 4+4
Bill 5+20
Don 4+18
Tom 4+13
Jenn c 4+15
P Diddy 5+6
Scott 4+8
Mick 4+11
Brian 4+8
Justin 5+8
Dave 5+8
Joe 5+19
Kyle 5+33
Ren 5+7
Steve 5+3
Jeff 4+28

MOD
Layonya 4+9
Gretchen 4+11
Heidi 3+31
Janet 4+16
Laylawna 4+1
Trina 4+10
Sabina 3+3
Kathy 3+20
Lauren 4+4
Caroline 5
Dave 4
Wilma Jane 4
Deanna 4+27
Walter 5+8
Ian 3+17
Chloe 4
Tracy 4+20
Maryanne 4+12
Francy 6+3
Joseph 3+9
Grace 3
Beth 4
Jenn c 4+15
Beth 4+15
Caleb 2+12
Amiee 5+8

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