All For time:
Row 1000 meters
Row 1000 meters
then
4 Rounds of
200 meter Farmer carry, 35/45 pound dumbbells
35/45 pound dumbbell Waiter walk, 100 feet, Right arm
35/45 pound dumbbell Waiter walk, 100 feet, Left arm
200 meter Farmer carry, 35/45 pound dumbbells
35/45 pound dumbbell Waiter walk, 100 feet, Right arm
35/45 pound dumbbell Waiter walk, 100 feet, Left arm
then
Row 1000 meters
Community Notes:
Yoga tonight at 7:30PM in the Annex with Tori.
Community Notes:
Yoga tonight at 7:30PM in the Annex with Tori.
Quote:
The supreme quality for leadership is unquestionably integrity. Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office.
Dwight D. Eisenhower
4 comments:
9:30pm
Jonathan 24:14 scale
Nicole 23:13 20#
Diane 27:37 25/35#
Sue 28:30 20#
Jackie 24:53 20#
Remember that POSTURE is your friend today - posture and form will save you in the farmer's carry and waiter's walk. Get a lacrosse ball into your pecs and stretch out your forearms!
6am
Rachel 29:32 Rx+ 40FW
Alison 25:40 Rx
Steve Z 27:35 20WW
Al V 25ish Rx
Roni 26:35 Rx
Kathleen 24:56 25/26
Ellie 28:07 Rx+ 40FW
Kim 23:03 Rx
KT 23:50Rx
Gina 23:39 Rx
Mike S 30:02 35/30
12n
Nick 25:49 first RX!
Cris 26:52 Rx
Barb 28:49 25WW
4:30
Justin R 20:37 Rx
en S 29:29 Rx
Kyle W 19:32 Rx
Regi 30:26 yes
Kate F 29:40 15#
Anne Br 24:24 20#
Brandon 19:49 Rx
5:30
John M 26:40 Rx
Ditty 28:25 25#
Klutch 24:29 Rx
Shawna 26:25 20#
Derreck 24:05 Rx
Jill C 25:56 20#
Deedee 23:45 25#
Jason 25:55 Rx
Tom 26:50 Rx
6:30
Stasie 28:49 25#
Dave 26:58 Rx
Borden 24:23 35#
Seshu 25:03 35#
Luke 24:51 35/45
Conn 22:01 35#
Johnny 25:41 Rx
Pablo 27:24 30#
Congrats to Jill for running the Philly Marathon on Sunday and PR'ing by 10 minutes from last year's race! Also congrats to John M who Rx'd his first workout tonight (since starting CF 8 months ago) He's got a great Rx dance for you to see.
7:30PM
Gavin 27:30 35#
Great Job Gavin!
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