Tuesday, September 13th, 2016

IMG_0974Welcome to last week’s NEW CFCR Members Mark, Shannon, Doug & Andy
Be sure to introduce yourself when you see them in class & give them a warm CFCR welcome!!

STRENGTH

Establish Heaviest Weight of Complex:
2 Power Clean+ 1 Push Jerk

WOD
8 Minute AMRAP:
7 Squat Cleans
50 Double Unders

Level 1: 95/65
Level 2: 135/85
Level 3: 155/105

Core Down:

3 Rounds:

10 GHD Hip Extension
15 Hollow Rocks

LEVEL 3:
Cates 3+3 235
KK 4+7 125
B 4+5 130
Travis 4+5 155
Nicholl 115/2+7
Matt 205/3
Toph 225/3+1
Hollywood 115/3
Bill H 2+44/215
SP K 3+3/175
Max L 3+15/175
Kapitan 205/3+6
Brett 185/4
Bill F 225/4+4
P Diddy 235/4+1
DP 215/3+5

LEVEL 2:
Amanda 5+1 160
Aubree 3+54 120
Shaq 2+7 205
Belinda 4+7 125
Josh C. 2+2 185
Josh 235/ 4
Frank the Tank 3+1/175
Bre 2+18/175
Mandy 125/2+30
Dave 205/4+1
Aimee 125/3+3
Greg 185/3+15
Sarah 125/3+7
Jen 117.5/3+26

LEVEL1:
Smitty 3+47 165
Best 3+12 165
Jared 3+4 165
Clay 4+7 135
Budge 3+27 185
Jeff 4 165
Drew 3+19
Sully 175/4+3
Kyle H 205/ 5+7
Nathan 3+22/185
Min 190/4+1
Jason 145/3+5
Gene 145/2+2
Dawn 115/3+25
Adam 175/4+3
L1 105/3+10
Kale 175/4+7
Tom 145/3+23

MOD:
KDawg 3+4 125
Eric 4+17 165
Ryan H 3+97 185
Tammi 3+6 95
Ren 3+87 155
Megan 3+59 100
Gretchen 3+17 70
Michelle 3+40 110
Tonya 3+4 75
Heidi 3+7 105
Barbara 3+5 85
Keith 2+54 130
Drew 3+19 130
Jena 1+37 15
Jeni 3+31 35
Renee 3 45
Janet 3+40 65
Liana 3+2 90
Karen 95/ 3+5
Longo 5+8
Alissa 120/?
MEghan 100/2
Amy 85/2+87
Carol 95/4+1
Kanon 120/3+29
Michael 155/ 2+82
HMroz 85/ 3
Jen 3+4/105
Allison 2+112/95
Lesa 2+69/65
Annie 2+29/120
John 115/1+95
Brent 115/2+5
Joseph 155/2+5
Chase 245/2+47
Darren 175/4
Mick 115/3+3
Adria 65/3+4
Kerri 65/3+6
Ellie 60/2+51
Caroline 85/3+7
Christy 85/3+4
Sabrina 70/2+2
McKay 105/2+2
Brad 135/3+137
Natasha 80/2+7
Tracy 95/4
Michelle 90/4+17
Susie 75/3+7
Jen R. 120/4
Brittany 105/3+136
Mason 175/4
Denise 95/3+5
Kelli 75/3+2
Katie 100/3+56
Katrina 65/3+68
Briana 75/4
Jasmyn 90/4+2
Shala 105/5+48
Jen 60/1+62
Dana 75/3+5
Jeff 135/3+11
Lexi 115/3+7
Lori 55/3+7
Don 75/4+7
Katy 85/4+3
Kimmy 65/3+7
Alicia 65/3+78
Tiffeny 85/3+7
Natalie 105/3+60
Lauren 85/3+97
Francie 45/6+20
Jessica 45/2+50

________________________

On Board 9

“Nutrition Lecture”
WOD
Partner WOD
8 Minute AMRAP
10 Plate Ground to Overhaed
10 Alternating Lunges
10 Sit Ups

CORE DOWN
3 Rounds
10 Superman
10 Bird Dog

Anita/ Brittany 6+15
Leslie/ Katie 6+5
Bobbysue/ Johnanna 6+5
Mary 8

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