Tuesday, January 17, 2017

 

 

 

 

Welcome to our newest on ramp graduates:

Ariel, Chris, Jay and Wendy!

Be sure to give them a big CFCR welcome when you see them in class.

 

 

 

 

 

STRENGTH

Superset:

Floor Press @ 75%
5-5-5-5-5

DB SA Bent Over Row (each side)
10-10-10-10

WOD

“Open WOD 13.2”

10 Minute AMRAP:

5 S2OH 115/75#
10 Deadlift 115/75#
15 Box Jumps or Step Ups 24/20”

 

Core Down
20 Supine Active Straight Leg Raise (each leg)

RX
McKown 7+19
Fruh 6+16
Caleb 6
Amanda ?
Megan 6+5
Jared 9+15
Shaq 6
Clay 7+27
Gary 5+4
Smitty 7+5
Josh C 6+26
Rachel 7+25
Liana 5
Michele 5+10
Kevin 5
Aaron 4
GMello 7
Terra 9+15
Jeff 6
Brett 6+3
BArry 6+19
Munique 6+25
Matt V 7+16
Glord 6+1
Jlord 7+11
Kdawg 8
Connor 5+7
Colt 6+11
Woo 5+3
Curt 7+4
Toph 8
Grace 7+20
Jenny 7
Nate 6+12
Christy H 6
Bill H 5+14
Bre 8+8
Kapitan 7+20
Ryan W 6+2
Brad 6+3
Andy 7+9
Herder 6
Kyle H 7+12
Jeff 5
Travis 5+5
Tanya 5+11
JTob 10+10
Gene 3+9
Meredith 7+10
Allissa 5+2
PDIddy 8
Joseph 6
Bill F 8+9
Sarah 8+11
Joe M 8
Erin M 7+28
Min 5+18
Scott 5+18
KK 8+26
Aimee 5+13
Criag 5+15
Danny 6+5
Shala 5
Kristi 5+3
Katrina 4+15
Jen R 7+27
Joe 7+16
Alan 4+15
Robin 6+3

MOD
Aimee O 7
Angie 6+21
Tammi 5+18
Sara 6+16
Joni 5
Barb 5
Court 6+7
Taylor 6
Janet 4+29
Elise 5+16
Hollywood 7+9
H Mroz 6+23
Dave N 5+17
Lesa 5+21
Michele 6
Tracy 5+15
Susie 6+2
Michelle 6
Tyler 6+3
Patrick 6+5
Nataleigh 5+10
Charity 5+10
Christy 4+24
Brad 6
Shannon 5+3
JMarx 4+15
Alicia E 7+20
Jessica 7

 

 

WOD

 “Cindy”

20 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Core Down
3 Rounds:

5 Plank Up Downs
30’ Lid Slide

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