(welcome to our new Summer Shape Up Crew)
Skill:Muscle Up
Spend 15 minutes working on your Ring Muscle up
TEST DAY-RECORD RESULTS
Amanda
9-7-5
Muscle up
Squat Snatch (95/135#)
(compare to 3.10.15)
Community Notes:
WheyCo is coming out to sample their product at CFKoP on Tuesday, they will be giving out free cups of protein after each class. Their Rx Plus protein delivers over two and a half grams of leucine in a single scoop. This amino acid resets the recovery signal so you can build more muscle. With less lactose, fat and carbs you are able to digest all 25 grams of protein for faster recoveries. Find out more about their products at WheyCoProtein.com.
Quote:
Nothing ever becomes real till it is experienced.
-John Keats
6 comments:
Express
Band pull up/dip x2
Brent 7:30 35pwrblks
Fayth 12:80 45 (ring rows)
Sarah 16:14 35
Denise 13:39 53
Transitions/jmu
Pam ? 53
6/7 am
King 8:45 95 JMU
Mike 9:17 53/JMU
Shiela 8:45 (35/trans)
Alex 11:48 (95/pulldip)
Joe C 13:04 (75/pull/dip)
Jon 11:43 (pwr 125#/JMU)
9:30AM
dip/pull - x1
Rich A 16:23 Rx- PR!
David C 13:58 53# JMU
Barb 5:47 (dip/pull/45# hang)
Diane 6:47 (65 dip/pull)
Gigi 7:30 (15#/dip/pull)
Fran 6:28 (15# dip/pull)
Heather 8:15 (15#/dip/pull)
Jackie 9:06 (85# dip/pull)
Jill H 7:36 (35# dip/pull)
Chris T 7:00 (35#/dip/pull)
Jill A 17:07 (65/JMU)
Marisa 530pm
Shawna P. 9:59 (banded pull-ups, dips, #55)
Ryan S. 9:32 (Jmu, #95)
Chris m. 6:45 (SA DB Snatch #25, 2x rr)
Josh p. 11:06 (jmu, #75)
Karen m. 10:25 (banded pu, dips, #15)
Shane: 11:46 (105 trans)
Jimmy: 11:30 (95 scale)
Taryn: 10:23 (65 scale)
Nick: 11:45 (95#)
Aimee: 7:54 (rx)
Amanda: 9:33 (15 scale)
Keith: 6:41 (rx)
Laura A: 10:22 (65 jmu)
Ryan: 8:50 (15 scale)
Lydia: 7:06 (35 scale)
Stef: 12:28 (15 scale)
Mike: 8:13 (35 scale)
Kevin: 10:55 (33 scale)
Dave: 9:56 (115 scale)
Danielle: 7:17 (35 scale)
Terrence: 11:33 (jmu)
4:30 PM
2x dip/pull
Anne 10:08 (35/Dip/Pull)
Justin 11:18 (95/trans)
Rachel L 10:06 (22/dip/pull)
Regi 10:08 (95/JMU)
Mike 10:40 (65/Dip/Pull)
Maddy 11:00 (35#/dip/pull)
Kate 11:11 (53/dip/pull)
Christa 8:58 (35#/trans)
Brian 12:12 75/JMU
Trent 12:05 95#
Roman 11:09 75#/2 MU
photo credit to Ryan--- I love when he picks up the camera!
thanks!
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