Tuesday, January 3, 2017

 

 

 

 

Get back on track this January and
detox after all those extra holiday pounds.
Post Holiday Detox starts January 7th,
get signed up at the front desk today!!

 

 

 

 

 

 

 

 

Strength

Every 2 Minutes for 10 Minutes
5 Push Press @ 80%
14 DB Elevated Reverse Lunge (on 45# plate)

WOD

30-20-10

Wall Balls 20/14#
KB Swings 53/35#

Core Down
30 Flutter Kicks
20 Sit Ups
30 Scissor Kicks
20 Sit Ups

RX
Fruh 747
Shaq 659
Josh C 544
Megan 752
Jared 425
SM 418
SMitty 649
Max 906
Vance 602
Court 724
GMello 409
Jeff 757
Mckown 415
Brett 511
Connor 708
Barry 435
Munique 642
Jenny 642
colt 745
Mike 821
Jlord 826
Clay 442
Josh P 522
Brad 719
Toph 508
Bill H 725
Nate 659
Gregg 754
Travis 813
Austin 655
Jon 649
Marion 417
PDiddy 559
Joe M 541
Erin M 620
Sarah 648
John 603
KK 630
Meredith 946 RX+
Kirk 414
Min 800
Trent 746
MRoz 605
Andy 518
Jeff 634
Bill F 551 RX+
Joseph 606
Carrie 752
Kate 608
Dawn 735
Special K 449
Ren 455
Jason 541
Joe 432

MOD
Nick 732
Trent 614
Gary 636
Angie 801
Tammi 904
Aimee O 550
Sarah 737
Scott 729
Jeremy 714
Aaron 829
Tonya 709
Ellie 415
Woo 628
Talitha 705
Micheal B 539
Sam 641
Allyson 814
Kelly G 720
Jen C 613
Sarah 718
Ryan 611
Ryan 611
John A 730
Annie 624
Megan 613
Dave N 755
Lesa 658
Jodi 733
Scotty 523
Maddy 914
Mick 441
Kelly 710
Kelli 657
Bre 713
Aimee 523
Brad 617
Tyler 938
Michele 515
Denise 801
Beth 753
Susie 715
Michelle 603
Patrick 625
Jen R 712
Shannon 543
Tom 816
Robin 741
Alicia E 524

WOD

16 Minute AMRAP:

300 Meter Row
15 Goblet Squat 53/35#
15 KB Swings 53/35#
15 Walking Lunge
Core Down

30 Flutter Kicks
20 Sit Ups
30 Scissor Kicks
20 Sit Ups

RX
Erica 3+30
Michele 4
Craig 3+16
Roy 3+1
Sabrina 3+1
Meg N 4+16
Nicholl 4+22
Sully 4
McKay 3+22
Kanon 4+72m
Steve 3+26
Ashleigh 4+2
KDawg 4+21

Mod
Janet 4+84m
Barb 3+31
Liana 3+31
Latonya 4
Rick 4+287m
Erin 3+41
Meghan 4+100m
Kevin 4+1
Val 4
Kristin 2+36
Kelli R 4+66m
Karen 4+103m
Suzie 4+12

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