11.12.2017

W.O.D. 11.13.17










For Time: 
20 Thrusters (95/135#)
40 Alt. Front Rack Lunge (95/135#)
60 Toes-Bar 
40 Alt. Front Rack Lunge (95/135#)
20 Thrusters (95/135#) 
*In place walking lunges* 

Community Notes:
Mark your calendars for Mobility this Wednesday at 5:30PM in the Annex Upstairs with Shawna!

and

The Brawl in the Fall is this Saturday 11/18 ALL DAY! 
There are numerous CFKoP athletes competing, please join us. 
There will be NO regular classes on Saturday 11/18, we will resume regular classes on Sunday 11/19.
Saturday evening, at 8PM will be the coaches appreciation party at 333 Belrose; we hope you all can join us.
CLICK HERE for directions to 333 Belrose. 

Quote:
"Turning feelings into words can help us process and overcome adversity. "
-Sheryl Sandberg

5 comments:

Jenna Kenny said...

515
Theresa 18:38 (75)
Brittany 17:35 (65,kr)
Mike San 22:11 (80,10 t2b,20kr)
Kevin 17:53 (105)
Ellie 18:09 (70)

Aimee Lyons said...

9:30 AM
Jackie 16:59 85# rack (leg raises)
Jill H 17:20 65# 40 ttb, rom
Mary H 17:21 55# 40 ttb rom
Kevin H 15:05 105#
Jess M 13:23 45# 40 ttb rom

CFKOP iPad said...

6a
Katie m 19:18?45/kr
Justin c 19:39rx
Dana d 16:58 75
Ben m 17:24 85/kr
Laura s 65/kr

7am
Kat b 24:15 35/kr
Anna 18:30 35/kr
Joe c 27:36 105
Kate c 25:12 65

12:15p
Alona k 16:46 75/kr
Pete d 21:05 105 back rack
Angelo k 22:16 Rx
Meredith h 20:43 65/kr
Meggan 21:09 55 half rom/half kr
Karen m 18:53

Stephanie Vincent said...

Karen was 65/rom

Jenna Kenny said...

330
John Mc 16:31 (75/40 ghd)
Holly F 17:35 (45/40ttba)
Alex P 13:30 (45/40ttb rom)
Noel 23:58 95
Dave H 25:30 rx
Matt T 18:03 (65/ 40 ttb rom)

430
Julie R 17:41 (55/65/40ttba)
Julia 17:37 (35/40ttba)
Kate S 14:56 (50/ttb rom)
Rich A 19:53 rx
Mark Spak 19:35 (105/40 ttb)
Donna G 13:52 (55/40ttb rom)
Alex T 14:50 (55/40ttb)
Remer 13:56 (fs/ 60 ghd)
Manny 19:40 (85/ttb rom)
Therese 12:45 20 reps (45 rom)
Jilla 12:50 (75)

530
Raj 18:07 (65/ 40 ttba)
Michael C 15:26 (65)
Ryan S 18:00 (85)
Kyle 18:16 (75, kip swings)
Cass 14:50 (55, rom ttb)
Esra 19:56 (55, 40 ttba)
Joe M 19:10 (85, ttba)
Shawna 19:26 (55, 40 ttba)

630
tia 18:43 (65/ 40 ttb)
danielle 16:08 (75/40 ttb rom)
mike r 16:24 (95)
Gia 16:47 (55/ 40 ttb rom)
Laura A 19:56 rx
Sean S 23:26 (fs)
Kris 17:58 (55, 30 lunges, 40 ttb rom)
Erika 17:36 (45, 40 rom)
Caitlyn 17:10 (55/ 40 rom ttb)