Thursday, May 12th, 2016

wod and wine one hope 2016

 

THIS FRIDAY 5/13/2016 6:30pm.  Bring a friend to see what CFCR is all about! The WOD will be suited for all levels with an emphasis on fun! Afterwards enjoy a glass of wine or two…or three…
Mark your calendars and invite your crew. No dudes allowed!

EXCITING NEW for THIS Fridays event! We have now teamed up with ONEHOPE https://www.onehopewine.com/about-us/ for a wine tasting after our wod. You won’t want to miss this ladies! Bring a friend and lets sweat and sip some delicious wines for a great cause.

STRENGTH

EMOM x 8

ODD: 10 Back Squats @ ¾ Bodyweight

EVEN: 5 Heavy KB Swings
WOD

12 Minute AMRAP
2 Wall Walk
7 Deadlift
14 Jumping Lunges

20 Double Unders

Level 1: 185/125#
Level 2: 225/155#
Level 3: 275/185#

CORE DOWN

4 Rounds

30 Sec Side Plank Left

30 Sec Side Plank Right

30 Sec Rest

LEVEL 1
Brink 6+2
Fruh 4+14
Jeff 5+34
GMello 6+8
Terra 8+28
Megan 4
KAren 4+10
Micheal 4+2
Cory 9+23
Hollywood 6+5
Alicia 6
Rich 4
Mike 3+8
Jason 3+46
Erich 5+2
Fran 4+20
NicoleB 5+21
Tom 5
Amie 5+6
Tweedy 5+3
Kayle 6+23

LEVEL 2
Best 4+27
Sp. K 5
Cates 5+2
Shaq 3+9
brett 6+4
John 5+41
MattS 4
Maz 7+2
Travis 4+2
Kdawg 6+1
Kevin 3+30
Amy 5+16
Gregg 6

LEVEL 3
Longo 7+30
Amanda ?
Clay 5+24
Big Ben 4+24
Budge 4
Mark 4+5
Carolann 5
Kapitan 6
Jewels 7+10
Kanon 4
Carrie 5+28
ASneed 6+5
Alex 4
Chelsea 5+2
Corrigan 5+19

MOD
Barbara 4+2
Erin 5+13
Michelle 4+2
Drew 5+4
Carol 3+73
Brian 3+11
Trisha 5+1
Allison 5+6
Liana 4+7
Barks 4+7
Bri 5+2
Meagan 5
AmyP 4+33
Prince 5+2
Josh 3+2
BradH 5
Allyson 5
Yera 3+1
Carloine 5+28
Natalie 5
Kristin 3+50
McKay 4+12
Mick 5+27
Jason 3+46
Mike N 3+25
Mendi 5+2
Michelle 7+4
Callie 5+22
McKenna 5+1
GeneO 4+16
Chad 5+11
Alex 5
Erica 5+3
Daisy 4+19
Liz 4+21
Kristi 4+7
WJane
Carissa 3
Maryann 4+3
JenR 5+2
Don 4
Garrett 5+23
Gina 4+7

 

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