12.27.2015

W.O.D. 12.28.15







Strength:
Take 20 minutes to get your 10 RM Front Squat

then...
AMRAP in 8 Minutes:
10 Alternating 5R/5L DB Snatch (55/70#)
10 Burpees

Holiday Schedule: 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote: 
"How few there are who have courage enough to own their faults, or resolution enough to mend them." 
Benjamin Franklin

7 comments:

Tim P said...

6am
Justin D 125#, 3+6 (45#)
Manisha 70#, 4+9(25#)

7am
Briana K 135#, 4+17(35#)
Alex L 175#, 6 (45#)
Nick C 175#, 4+5(55#)

Aimee Lyons said...

9:30AM
Jill A 150, 3 Rx
Jackie 135, 4 +1 45#
Kevin B 145, 5+12 45#
Kris 80 ROM, 3 + 4 30#
Beech 115 4+6 40#
Elissa 85, 3 +10 30#
Alejandra 80, 5 25#
Jill H 105, 4 35#
Mary 75, 4+15 30#
Kevin H 145, 4 +10 45#
Julie 105, 3 +13 35#
Adam 135#, 5 50#

CFKOP iPad said...

12:15pm

Denise W: 145# / 3+16 35#
Kevin G: 135# / 5 30#
Rob C: 155# / 4+2 45#
Pam G: 115# / 5+8 40#
Therese W: 93# / 4+10 44# KBS

-Clay

Keith B said...

5:30

Jessie 113 5+15 25#
Mike Si 185 5+2 Rx
Rob P 125 3+5 50#
Shawna 95 4 25#
Sheila 105 4+5 20#

Becks said...

Beech? Is that my new nick name? haha

CFKOP iPad said...

630

Lucy 55 ROM, 4+16 20#
Laura A 115, 4+2 50#
Brian T 135 (13" box), 3+11 55#
Amanda 85, 4+5 30#
Lauren 145 pr!' 3+11 40#

Giulz

Aimee Lyons said...

Bekah--haha! Whoops--Sorry! that's the auto correct for your name..

3:30/4:30 Results:
Jason 225 3 + 15 60#
Joe C 175 5+1 50#
Ellie 110 4+5 45#

Anne Be (drop in) 85 5+7 30#
Anne Bo 55 4+3 15#
Rachel L 73 5+5 25#
Fayth 65 5 20#
Giulia 145 4+6 40#
Karen 125 5+4 25# (7 reps one arm only)
Zak 185 4+14 55#
Matt P (drop in) 195 5+5 50#
Alex 83 5+17 25#
Mike M 125 4 30#
Keith B 275 4+5 rx
Ashley 150 4+13 50#
Mike I 105 4 35#

thanks to Anne and Matt for dropping in!