Tuesday, October 10, 2017

 

 

 

Our referral program is running through the end of October, so don’t forget to bring in your friends and family to see what is so great about crossfit and CFCR specifically.  We love adding to our crossfit family!

 

 

 

 

 

 

 

EMOM x 10
Odd: 10 DB Push Press 50/35#
Even: 1 Rope Climb

WOD
6-9-12-9-6
Burpees Over Bar
Front Squat #115/75#
Pull Ups

ADV= C2B & 135/95#

*MUST HAVE LEG PROTECTION TO CLIMB THE ROPE

Core Down
Accumulate 1 Minute in L-Sit

ADV
Beth 1042
Jeff 1246
Bob 1307
Taylor 706
J Tob 832
PDiddy 1242
Kirk 847
Joe 1045
Coltt 1228

RX
Cates 1259
Jim 1244
Amanda ?
Big Ben 1210
Sully 1119
KK 850
Michelle 1304
Patrick 1047
Toph 958
Carolann 907
Kylee 1415
Bill H 1154
Christy 1027
Erin 830
Jeff 827
Kyle 947
Kate 1230
Spencer 636
DP 810
Steve 845
Special K 929
Lucky Charm 812
Chase 1434

MOD
Kanon 1103
Tonya 1024
Erika 837
Liana 1233
Janet 1024
Rebecca 1001
Mandy 1243
McKay 1010
Michael ?
Chris S ?
Hollywood 1324
H Mroz 1314
John A 1141
Zach 1332
Josh 1433
BDiddy 1200
Chris 1059
Scotty 1000
Jess 1230
Travis 950
Darren 1400
Maddy 831
Ren 905
Mroz 1109
Tracy 1011
Michelle 925
Tristan 1202
ellen 1216
Deanna 1114

 

CROSSFIT ENDURANCE

WOD
“Dirty Thirty”

30 Box Jumps 24/20”
30 Jumping Pull Ups
30 KB Swings 35/25#
30 Alternating Lunges
30 K2E
30 Push Press 45/35#
30 Goodmorning 45/35#
30 Wall Balls 20/14#
30 Burpees
30 Double Unders


Core Down

Stretch & Foam Roll

Kevin 1509
Chris S 1425
Munique 1425
Caleb 1909
Michael B 2131
Connor 1151
Terra 1213
G Lord 1901
McKown 1252
Val 1812
Jon 1631
Jen D 1640
K Dawg 1722
Ivani 2130
Jen R 1635
Shannon 1823
Sarah 1254
Tessie 2004
Brad 1841
Carrie 2044
Ellie 1945
Susie 1930
Beth 2354
Megan 1941
Trina 1730
Angie 1642
Shayla 2012
Mark 1708

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