11.15.2016

W.O.D. 11.16.16

With a partner: 
8 total rounds
(4 rounds each)
20 Calorie Row 
10 Sumodeadlift High Pull  (55/75#)
15 Front squat  (55/75#)

(Athlete A does one full round, then Athlete B does one full round)

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9PM at Garage North in Fishtown. 

Quote:
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
 – Lance Armstrong

9 comments:

CFKOP iPad said...

9:30 AM

Miranda H/Tori C 24:22 Rx (MH: KB swings)
Jackie H/Laura P 20:00 Rx
Karen S/Mary H 24:25 45#
Dana D/Jill H 19:31 Rx

Gordy

CFKOP iPad said...

12:15 Express

Rich A/Karen M 17:29 Rx
John McH/Dave N 18:05 Rx
Seba A/Meredith H 24:33 Rx (1st Rx for Meredith!!!)
Joe M/Tim H 20:30 Rx (Tim 70# KB swing)

Gordy

Giuls said...

HOORAY FOR 9AM DRINKING :)!
Aim, you must be really serious about this starting at 9am.

Cline said...

Seriously. Second day in a row she's mentioned in. #doublingdown #amarathonnotasprint

CFKOP iPad said...

530

Laura A
Jill A
18:53 Rx

Keithie
Alicia
17:55 Rx

Nicole 35#
Josh P Rx
23:28

🔨🔨🔨

Aimee Lyons said...

omg! My 9AM madness needs to stop!

Jenna Kenny said...


Matt e
Nate
22:33rx

Alona
Jen
24:57rx

Mike
Tj
26:09rx

Vince
Borden
19:06 rom

Neil
Matt b
18:13rx

Wendy
Marrisa
27:46rx

Anne
Steph
Fayth
28:02(35)

Greg
Anvesh
26:43 scales

730
Rob c
Sai
Phani
24:11

Stephanie Vincent said...

5:15am
Mike San: 24:00 Rx
Theresa L: 24:00 Rx
Ellie H: 23:28 Rx
Manisha S: 23:28 50#

6am:
Mike Sim: 15:15 Rx
Mark S: 21:40 55#
Danielle G: 23:15 Rx
Kate M: 26:28 45#
Lauren C: 23:15 Rx
Taylor S: 26:28 35#
Ben M: 21:34 Rx
John K: 17:08 Rx
Nick C: 21:40 Rx
Jon P: 15:15 Rx
Angelo: 17:08 Rx
Kevin B: 21:34 Rx

7am
Kate K: 21:48 Rx
Lauren H: 21:48 Rx

Keith B said...

4:30

Chris B/Alex T 19:09 Rx/Sc
Josh Mc/Giuls 19:17 Rx/Rx
Brian/Nicole 22:57 17"box/Rx
Mike M/Olan 22:35 Rx/Rx
Rachel/Keara 22:35 Rx/35
Andrew/Matt 16:37 Rx/Rx
Anne/Kaite 21:52 35/35