Thursday, September 29th, 2016

volunteersCFCR Peeps….We need you AGAIN! Due to a local box closing, we are taking over the 2016 FESTIVUS TEAM GAMES on Saturday October 15th
We have about 20 of our CFCR members that are COMPETING in the Games! It will be a FUN EVENT for our community!

PLEASE click the link & LOOK for the ORANGE BUTTON on the left to sign up to volunteer!
https://www.fitsquid.com/event.cfm?id=2687

 

 

STRENGTH

Front Squat

1-1-1-1-1

WOD

9 Minute AMRAP

10 Toes-to-Bar

20 Med Ball Clean 20/14#

10 Push Ups

Core Down

2:00 Couch Stretch Each Leg

Rx

Amanda 205 PR!
Cates 315/ 3+26 PR!
Smitty 265/ 4+17
Aubree 155/3+18 PR!
GMello 235/4+15 PR!
Jeff W 245/ 4+7 PR!
Court 155/3+20 PR!
Belinda 155/4+11PR!
Alissa 130/2+21 PR!
K Dawg 215/Alt PR!
Erin 170/3+28 PR!
Nicholl 160/3+31 PR!
Kanon 175/Alt PR!
McKown 245/2+10 PR!
Brett 275/4+7
Jen D 145/4 PR!
G Lord 3+15
Josh P 245/4+11
Max L 220/5+12 PR!
Hollywood 145/2+7
L Mellow 125/3
Bill H 295/3+11
Nate 135/3+23
Jon S 225/3+20
Jared 245/4+9
Sp K 245/4+1
Dave 250/4+18 PR!
Natasha 115/2+28 PR!
Brent 195/3 PR!
Alicia 170/3+7
Mer 165/3+17 PR!
Pdiddy 300/4+4 PR!
Shayla 135/2+9 PR!
Justin 245/4+28 PR!
Matt C 315/4+10
Travis 165/4 PR!
Luke 225/4+2
Kayle 255/4+2 PR!
CMock 85/4+10
Sprinkles 110/4+2 PR!
Kyle 255/4+1 PR!
Herder 325/3+2
Tom 185/3+1

MOD

Ren 205/3+30 PR!
Gary 205/3+16 PR!
Kate 140/3+25 PR!
Zach 195/3 PR!
Eric 205/3+28 PR!
Aubree 155/3+18 PR!
Barb 75/3+10
Erin 100/3+10PR!
Erika 115/4PR!
Drew 160/4PR!
Janet 85/3+10PR!
Keith 170/4PR!
Jenni 75/4+30PR!
Jenna 75/4PR!
Gretchen 105/3+13PR!
Jenny 135/ 3+35 PR!
Tweedy 145/ 3+20
Karen 135/3+24 PR!
Jen C 155/4+37 PR!
Joseph 305/3+3 PR!
Val 140/4 PR!
Meghan N  145/4 PR!
Meghan 105/4 PR!
Sabrina 105/ 4+12 PR!
Amy B 110/3+28 PR!
Christy H 120/2+26 PR!
Natalie 150/3+3 PR!
Allyson 105/3+28 PR!
Caroline 115/3+17 PR!
Kelly 65/3=5 PR!
Megan 90/ 3+10 PR!
Min 225/4 PR!
Ellie 95/3+3 PR!
Jason 225/3+27 PR!
Darren 190/4+8
Laurence 105/3+5 PR!
Michelle 165/3+15 PR!
Brittany 145/3+11
Beth 90/3
Mark 145/3 PR!
Mason 265/3+35 PR!
Patrick 155/3+11 PR!
Shannon 45/ 2+6 PR!
Lexi 165/3 PR!
Jeff L 185/4+7
Tracy 85/3+21
Tonya 55/2+14
Wayne 145/3+10
Michel 75/4+16 PR!
Rachel 110/3+19 PR!
Walter 175/5+20 PR!
Kristi 105/4+14
Alicia 75/3+5
KAtrina 90/4+11
Deanna 110/4 PR!

__________________________

On Board 1 Repeat

WOD

14 Min AMRAP
5 Burpee
10 KB Swings
200 Meter Row
Core Down

3 Rounds:
10 V Ups
10 Hollow Rocks

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text