Thursday, November 10, 2016

barbell-club

 

cfcr-barbell-club-color-1Our NEW space is ready for Barbell Club! Are YOU??  Barbell Club begins next week, Wednesday, November 16th.  Sign ups are located in the crossfit room as well as at the front desk.  Be sure to sign up or talk to a coach today.  Remember it is free to try for the month of November, so there is nothing to lose!  Try it out and see what all the excitement is about.
We have three EXPERT Coaches with extensive experience:
Adam Stelly, Taylor Sleaford and Elisa Rhynedance.

Class Times:

Wednesdays 5:30am, 8:30am and 6:30pm
Saturdays 8:00am and 9:00am

 

Strength
Back Squat @ 80%
3-3-3-3-3

WOD

100 Box Step Overs 45/25# @ 20”

Core Down
10 Turkish Get Up Left
10 Turkish Get Up Right

Rx:
Best 610
Justin 510
Caleb 534
Amanda 500
Longo 432
Trent 528
Big Ben 549
Smitty 528
Taylor 627
Jeff W 550
Keith 552
Monique 553
Barry 558
Mckown 315
Brian 759
Woo 609
Jason 558
Kelly 551
Hmroz 746
Jenny 406
Sully 523
Christy 425
LMello 455
Nate 550
Carrie 736
B-Rad 819
Bo 521
Andy 454
Kevin 651
David 837
Jake 705
Cory 446
Caroline 715
Reggie 629
Lesa 1012
Connor 515
Ben 640
Chase 526
Jack 610
Dlay  446
Meredith 421
Mat 611
Susie 600
Brian 726
Angie 606
Sarah 438
Min 740
Sam 553
Ellie 807
KK 435
Joe 402
Terri 903
Nicco 403
Ben 740
Joseph 426
Natalie 526
Michelle 538
Brittany 841
Tracy 624
Ren 542
Eric 615
Erica 609
Kayle 542
Robin 646
Alicia E 650
Matt 515
Dawn 559
Alan 656
Natalie 645
Kristi 609
Francy 553

Mod:
MAx R 630
Frank 550
Gene 818
Jen 921
Tyler 445
Jeff 742
Doug 602

 

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WOD
15 Minute AMRAP:

20 Med Ball Cleans
15 DB Push Press
20 Sit Ups
15 DB Deadlift
Core Down:
3 Round:

30 Second Plank Right
30 Second Plank Left

 

 

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