W.O.D.1.10.13

 Jackie and Amanda

"Welcome to Laurel!"

Alona

Olan
 

 

Reebok Open Sectional WOD 12.5 and 11.6

7min AMRAP of:
3 Thrusters... 100/65 pounds
3 Chest to Bar Pull Ups
6 Thrusters...100/65 pounds
6 Chest to Bar Pull Ups
9 Thrusters...100/65 pounds
9 Chest to Bar Pull Ups
12 Thrusters...100/65 pounds
12 Chest to Bar Pull Ups
15 Thrusters...100/65 pounds
15 Chest to Bar Pull Ups
18 Thrusters...100/65 pounds
18 Chest to Bar Pull Ups
21 Thrusters...100/65 pounds
21 Chest to Bar Pull Ups
24 Thrusters...100/65 pounds
24 Chest to Bar Pull Ups

Score is total reps completed

(compare to 3.24.12)

Quote:

"The important thing is this: to be able at any moment to sacrifice what we are for what we would become."

-Charles Du Bos

Results:
Jay E 83
Peter W 81
Oleg 70
King 81
Chip 64
Lam 79 (65)
Kim G 75 (45,ringpull)
Mike S 55 (65,1/2C2B)
Gabby L 60 (33#,bnd)
Lauren Mer. 80 (55#,bnd)
Nick T 93 (65#)
Jackie 65 (55#/band)
Amanda 58 (45#/band)
Rinat 31 (Rx)
Tori 65 (55#/band)
Laurel 75 (22#/band)
Nick 80 (75#)
Byrnsie 60 Rx
Olan 66 Rx
The Mick 85 Rx
Schaefer 64 Rx
John C 94 Rx
Ryan B. 82 Rx
Keith B 86 Rx
Jessie 90 35#/band
Alona 90 35#/band
Gene 72 Rx
Rachael 69 45 standard PU
Roman 70 80#
Aimee 89 Rx
Westwood 64 75# standard PU
Travis 65 stadard PU
Robin 66 43 band
Derrick 57 rx
Mike P 92 rx
Laura P 95 rx
Diane P 74 (65#,bnd)
Miranda 77 deadhang bnd
Ben 55, (65#)
Tim Henn. 81 (BlkBnd,75#)
Luke 48 (65#)
Sharon 54 (bnd)
Kate K 51 (bnd DeadHang)
Jess S 60 (55,bnd)

Lisa C 32:16 scale
Travis 33:48 scale
Kate K 14:22 half reps
Megs 12:19 half reps
Cory 32:25 scale
TP 23:43 Rx
LP 19:42 Rx
Alison 28:15 knees to tri's
Kate C 23:14 Rx
Mark B 31:40 scale
Dan L 33:02
Schaefer 29:05
Sandy 33:51 scale
Vinny 25:28 Rx
Miranda 33:56 dc 9 ft
Flounder 33:38 scale
Patick 33:07
Faby 24:34
Andrew Y 32:51 scale
Oleg 34:16 su's
Albert 21:55 Rx
Maria 21:00 half reps
Al 35:16 scale
Justin M 28:22 scale
Lauren M 30:53 scale
Manisha 31:34 scale
Conn 33:33
Matt B 28:46 scale
Borden 33:43 scale
JNa 19:24 half reps
Fayth 25:32 35 each
Anne 19:43 half reps
Rebecca S 31:42 k2e att
Leslie 26:21 35 reps
Mateo 22:02 35 reps
AJ 39:43 scale

W.O.D.1.9.13

Filthy 50

50 Box jump, 25/21 inch box

50 Jumping pull-ups

50 Kettlebell swings, 55#/35#

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall ball shots, 20/14# to 10/8'

50 Burpees

50 Double unders

(compare to 10.6.12) and (compare to 1.12.12)

Community Notes:

This weekend on both Saturday, January 12th and Sunday, January 13th CrossFit KoP will be hosting an adventure WOD. Meet and park at Frosty Falls at 9:00AM. There is a Level 1 Seminar going on in our gym and we will not be hosting regular classes this weekend. Sorry for any inconvenience. This Class is open to all members and does count as a regular class.

Quote:

"To live without risk for me would be the tantamount to death."

-Jacqueline Cochran

Results:
 Kim G 35:44 scale
Gina 31:04 scale
Cris A 27:38 RX
Ellie 35:05 scale
King 28:44 RX
KT 26:12 RX+ 45PP
Mike P 28:34 RX
Pete W 28:14 RX
Steve M 36:22 scale
Kathleen 34:31 scale
Jess C scale
Susan 27:30 SU
Barb 1/2 21:03 scale
Dianne 1/2 24:24 scale
Breanna 29:15 SU
Tim the Mick 28:18 SU
Mike T 25:02 Rx+GHD back
Rinat 24:06 ROM K2E
Chris A 32:13 scale
Jesse 31:22 scale
Pam 28:57 SU
Steph I 20:09 scale
Becky 38:40 dua
Schaefer 29:53 GHD back ROM K2E
Paul S 35:46 30" standard PU GHD back
John C 24:46 Rx
Arin 27:30 30reps ROM K2E
Laura D 24:37 30reps scale
Jason H 32:10 ROM K2E
Brian R 34:34 SU
Kim C 18:17 scale 1/2 reps
Becca 17:45 scale 1/2 reps
Jim C 30:46 Rx
PH 30:41 scale
Westwood 29:57 ROM K2E
Robin 37:59 scale
Joy 16:55 1/2 25" 44kb 45pp
Mike Fab 31:57 K2E(scale)

W.O.D.1.8.13

Clean and Jerk 

1-1-1-1-1-1-1

then:

on the minute for 10 minutes:

3 Clean and Jerks at 75% of your new 1 RM

Quote:

"Our dreams come to if we have the courage to pursue them"

-Walt Disney

Results:
Jay E 225
KT 135
Mike S 125
Oleg 185
Ross 95
Gina 105pr
King 195pr
Megs 100
Nick 135
Susan 110
Chris T 98
Shaefer 205
Kim C 100PR
John C 245 (285 Clean)
Jessie 70
Tim Mcc 175
Steph V 155
Steve M 145
Byrnsie 205
Andrea 105 PR
Sharon 145 PR
Kate K 115 PR
Andrew Y 185 PR
Gene 245 PR
Faby 215 PR
Sandy 95
Tim H 175
Brian R 210 PR
Marie 35 form
Smizzy 65 form
Diane 115
Bree 115 PR
Joe C. 195PR (205 Clean PR)
Steph I. 85 PR
Geoff 190 PR
Olan 200 PR
Derreck 245 PR
Klutch 205 PR
Jen K 25 form
Jackie 115 PR
Jeremy 145
Jessica 55 PR
Tre 145 PR
Stan 105
Chip 255 PR!!!!
Rebecca 125
Jack 105 PR
Dan M 145
Leslie 115
Brian J 145

W.O.D.1.7.13

 Becca

 Mateo

Chris A.

21-15-9

Deadlifts (185/275#)

Box Jumps (20-21"/24-25")

Ring Dips

Community Notes:

This weekend on both Saturday, January 12th and Sunday, January 13th CrossFit KoP will be hosting an adventure WOD. Meet and park at Frosty Falls. There is a Level 1 Seminar going on in our gym and we will not be hosting regular classes this weekend. Sorry for any inconvenience. This Class is open to all members and does count as a regular class.

Quote:

“The person who says something is impossible should not interrupt the person who is doing it.”

Results:
Gina 10:23 135#/sc
Kathleen 11:16 105/sc
Steve Z 12:49 135/sc
Cris 10:22 225
Mike P 9:03 Rx
Jay E 12:08 275/sc
Oleg 15:25 Rx
Lauren M 14:28 145/sc
Peter 13:05 255
Mark 13:45 205/sc
Amanda 14:26 105/sc
Nick 13;02 185/20"
Chris T 11:38 103#/band
Chris A. 14:06 225#
Diane 11:57 155#/band
Sarah W DNF
Mike W. 13:00 185#/band
Susan 9:48 135#/band
David 14:21 115#/95#/band
Barb Z. 13:42
Tim 8:18 Rx
Aimee 9:39 Rx
Cate 9:39 Rx
Keith 8:27 Rx
Kyle 13:14 (42#
Anja 11:20 (93#,bnd)
Cory 11:38 115# grn
Gene 10:00 Rx
Jess S 13:18 145#
Patrick 10:59 245#
Vincent 10:06 225#
Kate K 10:50 145#
JZ 11:51 205#
Sandy 12:56 120#
Schaefer 9:30 Rx
Luke 13:34 185# grn
Kim C 9:10 103#scaled
Flounder 12:28 225#
Andrew Y 13:40 185#
Tim Henn 12:56 225#
Mateo 11:33 155#/band
Mark B 11:46 185#/band
Rinat 11:26 165#
Becca 13:56 115#/band
Ryan B. DNF
Rachael 13:54 135#/band
Rob 11:58 Scaled Rings
Olan 13:54 @245
Anne 11:51 @65/13'/Band
Fayth 13:19 @125/13'/Band
Robin 12:54 @135/17'/Band
Roman 12:54 @225/Scaled Rings
Joe C. 15:58 @225/Band
Ben 12:31 185
Matt B 12;13 185 BAND 21"
Borden 13:25 paralette
Conn 14:52 225 rom
Derreck 12:55 band
Faby 10:58 Rx
Big Al 14:20 235 rom
Albert 7:20 225
Dan M 13:05 185 21" rom
Matt G 13:09 185 band
Kate C 10:25 Rx
Heather 10:23 145 17" band
AJ 14:36 band
Justin M 11:09 123 band
Manisha 11:38 95 band
Alison K 10:13 185 band
Vinny 6:14 Rx

The 2013 CrossFit Open

The start of the New Year also represents the start of the CrossFit season.  Many of you may think that this does not apply to you and you couldn't be more wrong.  Contrary to popular belief, the Open is for absolutely everyone, regardless of your athletic ability.  You do not have to be a firebreather in the gym to benefit and have fun during this event.  This year, the Open will consist of five workouts performed on Saturday's over a 5 week period.  If you have never experienced it, the energy in the gym during these workouts is like nothing you will ever see.  It will easily give you the chills and elevate your performance to the next level.  Every year we see people pass up on the opportunity to compete only to regret it after seeing what they are missing.  We will have an informational meeting on Saturday, January 19th at 12:00PM to answer any and all of your questions.  We encourage everyone in the gym to come to this meeting to learn more about the Open and what it means for you. 

W.O.D.1.6.13

100 Push Press (65/95#)

100 KettleBell Swings (35/55#)

*Repetitions can be partition however the athlete chooses.

Community Notes:
Open gym will be today from 11-1PM. Free for all members, a time to come out and work on skill, strength or any missed WOD!

Quote:

"Do what you can, with what you have, where you are."

-Theodore Roosevelt

W.O.D.1.5.13

Shoulder Press

5-5-5-5-5

then:

AMRAP in 2 Minutes of each of the following exercises:

Rope Climbs

Handstand Push-ups

Dumbbell Clean and Jerk 35/55#

Burpees

Repeat 1 round ONLY, your score is the total reps completed for all 4 exercises.

Read:
"Condoning bad form for the resulting intensity ignores the big picture.  In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification.  An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.
For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome.  Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it."...A paragraph from...The Non-Negotibility of Perfection  by Jon Gilson

Quote:

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” 

– Bill Copeland

Results:

Keith 145/59
Kyle B 65/28
Sandy 60/75
Flounder 115/66
Smizzy 50/61
Nick 105/40
Dinger 95/74
Rinat 105/73
Aimee 85/67
Jack 65/47
Kathy 40/50
Kathleen 60/56
Manisha 34/59
Allison 55/75
Steph 100/49
Lam 105/59
Becca 75 PR :-)/78
Megs 77.5/60
Gene 185PR/52
Schaefer 145/60
Jim C. 130PR/58
Stasie 45/66
Kate K 70PR/70
Kate C 85/52
Maria 65/?

W.O.D.1.4.13

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Quote:

"The beginning is the most important part of the work."

 -Plato

Results:
Rinat 23:50 rx
Chris T 35:43 sc
Amanda 37:47 sc
Jessie S 33:05 sc
John C 27:46 rx
Kim C 24:51 (1/2) sc
Lisa C 33:54 sc
Kara 35:50 sc
JZ 13:10 3rnds
Chris A 37:20 Rx
Heather 29:20 Rx
Joy 33:15 ROM PU
Allison B 34:41 ROM PU
Colleen 32:32 ROM PU
Steph I 37:58 ROM PU
Rachael 34:12 Mod PU
PH :)~
Mark B 27:58 Rx
Brian R 27:45 Rx
Katerina 31:49 Mod PU
Kelly McG 31:48 Mod PU
Tim H 17:46 3 Rounds
Melissa S 35:24 Mod PU
Megs 29:43 Rx
Mark 32:47 Mod PU
Westwood 31:28 Mod PU
Laura 22:22 Rx
Tim P 22:22 Rx
Dushin(bag) 28:08 Rx
Joe C 35:04 Rx
Mike Fab 34:05 Rx
Beth b 30:00 (rom/Bnd/Row)
Steve Z 41:32 (Rom/Bnd?row)
Gina 30:01 Bnd
Roni 29:49 Bnd
Mike P 23:13 Rx
Dinger 31:08 Bnd
Ellie 31:11 Bnd
Klutch 26:04 Rx
KT 28:27 Rx
King 25:31 Rx
Kim G 37:30 ROM
Peter 28:46 Rx
Lauren 39:19 Incline
Nick C 28:00 Rx
Dianne 30:00 4rnd Bnd/Row
Steve M 35:33 Rx
Jess C 31:20 Rx
Mateo 35:58 incline
Byrnsey 25:41 Rx
Tim Mc 22:57 Rx
Jen S 26:13 4rnd/Special
Cory 29:31 ROM
Pat P 29:05 Rx
Andrew Y 33:35 ROM
Jeremy 36:03 ROM
Schaefer 29:35 Rx
Kate C 26:51 Rx
Mr.T 31:16 Rx
Mrs. T 33:55 knee
Mike P. 21:24 Rx
Becky 43:08 Rx
Sam B 20:02 Rx
Derreck 39:58 Rx
Jna 41:17 bnd
Jackie 37:10 Bnd
Brian 33:10 Rom
Al V 22:55



 

January AOTM

Congratulations RONI!

I got married after college and had my 2 children. As a family we spent a great deal of time outdoors hiking, camping, skiing, swimming and well just ….being active. I have been extremely fortunate in that I have never been sick, injured or unable to do the things I enjoy doing. I am very grateful for that!! I started reffing women’s lacrosse the summer Cristofer was born. I currently officiate at the college level and that requires I stay fit.  

I remember when I turned 40 everything hurt and I felt like I was falling apart. I thought to myself, how will I ever make it to 50? Those ten years flew by and when I turned 50 I felt worse. I had already had one minor knee surgery and the doc told me I couldn’t run any more for training. He told me I had to start cross training. I knew he was right I just didn’t want to stop running so I ran in the woods. That lasted a few more years then I really had to stop because my knees felt so badly. Then I injured my shoulder building a patio in my back yard. It was hurting all the time and I had very little range of motion. I was losing interest in working out and I was feeling my age, which sucked. The summer of 2010 I started doing P90X. I worked at it hard for about 3 months then it was back to feeling no motivation to work out in my basement.  I was using my elliptical for all my work outs (also in my basement) and was slowing losing interest in everything.

Last Thanksgiving, my niece and nephew, Becca and Lam, were talking about Crossfit and how awesome it was. It sparked my interest so I did some research on line. Really??? Me, olympic lifting??  I was interested in a change and needed something to motivate me again, but my reservations about joining a gym were huge. I have only been a member of a “gym” once in my life, years ago.  I just didn’t see myself going to a gym to work out. I finally agreed to give it a shot.

I went to a “Friends and Family” day right after Christmas, 2011 and honestly that was all it took. I was hooked. I never in a million years would have predicted how much I love waking up at 5am to get to the gym to work out 3 mornings a week. Not when I was feeling so unmotivated only a few short months prior. One of the things I like most about Crossfit is the short bursts of high intensity WOD’s. I have always been a sprinter, not a distance runner, so I feel like these work outs were built for me. I am challenged every day and have grown both as an athlete physically and mentally. Who knew there were still some years left in me to learn as an athlete?? I can honestly say, I am in the best shape I have ever been in.  And I am motivated again! Once again, I can chase those college girls up and down the lacrosse field and actually stay up with them.  

I would have never guessed that the biggest benefit of all is the community, camaraderie, support, positive encouragement and friendships I have gained just from being a member at CrossfitKOP.  Wow! That says a lot! I am so grateful for all that Crossfit brings into my life. I love working out with Cris too! (when I can wake him up…haha). 

Get to Know Roni. – Q &A:

Hometown:  Worcester, PA

Current Location:  North Wales, PA

Age: 52

Occupation: Office Manager  Project Learn School

College: Temple Univ. 

How long have you been a CrossFitter? Exactly 1 year. I started Jan 1 2012!

Did you ever play sports?  I was a dancer for 8 years with Pennsylvania Ballet when I was younger. At around 7^th grade I had to make a decision to continue with dance or start playing sports in school. No matter how much I stretched, I could not do a split. The idea of running around a field appealed to me much more.  My college education was paid for playing field hockey and lacrosse.  I captained both teams my senior year and was an All American in both sports. I also won a National Championship in lacrosse my junior year.

What is your biggest achievement at CrossFit? Being able to do a pull up. I couldn’t even hang from the bar when I started, my shoulders were so tight and weak. I set a goal for myself to do a pull up by the end of the year. I managed to accomplish mu goal by August which was awesome.

What do you feel that you still need to work on? Oh wow there are so many things to work on… every day brings a new challenge.  I want to focus on the techniques of each lift so I am able to do them correctly which will help me in the long run lift more weight.

Goals for the rest of this year?  I want to get stronger, all around in 2013. I want to continue to work on my techniques. I want to get the movement in the push jerk down. I want to possibly compete in the Masters Division. That’s a hefty goal.

What's your favorite WOD? If I could remember one WOD from the next I might be able to tell you that. Grace, Tom, Dick, Harry I have no idea how you all remember them by name. I can’t. All I know is, they all pretty much suck (in a good way) until their over…. then I love all of them.

What is the craziest insane workout outside of CF you have ever done? I don’t really do crazy insane things (I did once jump out of a plane in my younger years). I went for a run in a hurricane once but that was just plain stupid. This past year I did my first sprint triathlon. That felt crazy. Not sure if I’m going to do that again.

What’s your least favorite WOD? Not really sure since I can’t remember.

What’s your favorite lift? Well every time I look at the WOD I have to ask Cris to show me what the lift is. I can’t remember one lift from the other. I’m seeing a theme here. Showing my age I guess

What’s your least favorite lift? Shoulder presses and the snatch. Not a fan of either.

What skill do you want to work on in 2013 the most? Increasing my weights, more pull ups strung together, handstand pushups without a plate and sit-up cushion.

What's your favorite foods, and snacks? I eat pretty well. I have been a vegetarian (though I do eat fish) since I was 10 years old. I eat a lot of fresh fruits and veggies.I love a good salad.  I am however, a french fry junkie and ice cream is a favorite too.

Whats your favorite piece of workout "gear"? I’m really not a gear hound, I never was – I do like the new tights Cris just got me for Xmas from Athleta. 

What you say is your biggest improvement since starting CF? I feel like my overall core strength has been my biggest improvement. 

Who is your favorite coach? I am a 6amer so if I have to pick a few favorites I’d have to say Steph, Tim, Laura, Mike and Vinny though he never remembers to put my name on the board..haha. Jason scares me a little though I would like to work out more with him. And Aimee has been so awesome teaching me techniques during our on- on-one sessions. All of the coaches are awesome!!

W.O.D.1.3.13

 welcome to Ross....

and Alex

AMRAP in 10 Minutes:

3 Bar Muscle Ups

6 Snatches (power or squat) (95/135)

*To scale the Bar Muscle Up put a box under the pull-up bar and do a jumping bar muscle up. Scale weight on the snatch according to level and ability.

Events:

CrossFit KoP is hosting our first Super Fit Team event on October 26th 2013, click here for more information and to buy tickets. This is a one day team event. First 100 Tickets get $15 off at registration. Use code "loveyouguys2013" at checkout.

Quote:

"Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible."

-Saint Francis of Assisi

Results:
Jay E 6 JMU
King 4 sc 95
Cris 5 sc 105
Roni 4 sc 60
KT 2 sc 85
Gina 4 sc 55
Kathleen 4 sc 55
Mike S 5 JMU 75
Brian D 4 sc 65
Steve Z 5 sc 55
Marie 35# form, jmu
Chip 6, jmu 115#
Peter W 7, jmu 105#
Lauren Merr. 5, jmu 65#
Laura P. 4, jmu 80#
Sharon 4 75# jmu
Rinat 1 round 115# ouchie
Susan 5 55# jmu
Kara 5 35# jmu
Amanda 5 55# jmu
Keith 5 Rx
Steve M 4 105# jmu
Jim C 2 Rx
Ross 5 63# jmu
Alex 8 63# jmu
Becky 6 65#
Amanda 5 55# jmu
Keith 5 Rx
Steve M 4 105# jmu
Jim C 2 Rx
Ross 5 63# jmu
Alex 8 63# jmu
Becky 6 65#
John C. 8 Rx
Kim C. 6 sc 55
Diane 7 sc 75
Megs 6 sc 65
Travis 6 95 jmu
Jack 8 45 sc
Schaefer 8 135 jmu
Laura D. 7 25 sc
Jason 8 95 jmu
Stasie 7 40 sc
Rob Ph. 6 135 jmu
Brian R. 6 105 jmu
WW 6 95 jmu
Joe C. 5 115 jmu
Fayth 6 45 sc
Becca 6 55 RR
Miranda 5
Flounder 6 95
Kate K 6 65/JMU
Cory 7 65/JMU
Manisha 6 45/JMU
Jess 7 45/JMU
Faby 6 JMU
Dan M 7 75/JMU
Ryan B 7 135/JMU
AJ 4
Derrick 6 JMU
Stan 5 45/JMU
Liz 8 45/JMU
Kate C 7 75 dips/C2B
Aimee 4 95#/Ring MU

W.O.D.1.2.13

Front Squat

5-5-3-3-2-1-1

then

3 Rounds for time of:

7 Front Squats at 70% of your 1RM

50 Double Unders

Quote:

"Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect."

-Alan Cohen

Results:
Mike P 265/8:15
Mike S 155/DNF
Kathleen 115PR/6:37
Jay E 365/DNF
Dinger 175PR/9:30su
Pat Pad 255PR/DNF
King 215PR/6:42
Klutch 245/8:14
Gina 130PR/6:43
KT 150/7:05
Keith 325 PR/ 7:51@225
Dianne 105/9:10@75/DUA
Rinat 200/3:42@140
Peterson 205/5:48@145
Tim H 245/10:43@135/SU
Mateo 155/8:00@110/DUA
Mike W. 245PR/8:08@165
Sarah W. 105/12:29@75/25DU
Pam 135.5/8:409@75/DUA
Tim Mc 265/9:00@165/DUA
Schaefer 275/7:52@190
Jessey 95/4:44@55 su
Joy 115/6:58@80 du
Smizzy 95/7:25@95 su
Ryan B 365/8:10@255 su
Ross 185/8:30@115 su
Breanna 120PR/7:30@50 dua
Joe C 215PR/6:34@135 du
Westwood 175PR/6:45@115 du
Steph I 95/7:19@65 su
Jerry 245/8:20@165 du
Rachel 115/7:49@75 su
Mike Fab 245 7:51@165 du
Mike T 255 5:07@165 du
Dawn 110PR/8:42@65 su
Dan L. 235/6:11
Megs 135/4:25
Hannah 55/4:55
Vincent 205/9:35
Cory 135/5:28 su
Alison K 175/6:26
LP 128/3:07
Kate C. 160/9:40
Kate K 115/6:46
Sandy 110/8:47
Andrew 195/8:21
Gene 330 PR/9:00 dua
LeAnn 113/8:42
Jim C. 250/9:06
TP 240/4:59
Matt G. 255/8:56 su
Jeremy 155/9:24 su
Jim T 225/6:42 du/su
Faby 225/7:35
Conn 225/10:54
Borden 275/7:45
Derreck 245/8:41 su
Vinny 275/7:00
Albert 275/5:30
Denise 130/7:45
JNa PR 130/9:18 su
Miranda 170/9:08
Erika form/9:26
Jess C. 145/8:47
Jen K 93/9:19 su
Justin H 245/6:17 su
Joe A 300/13:38 su
Chip 275 PR/9:12
BJ 200 PR/6:05 su
Anne 105 PR/6:24 su
Fayth 105 PR/6:22 su
Sharon 155/10:00
Dan M 195/7:48
Diane 155/4:57 su
Alona 85/5:18 su