AMRAP in 15 Minutes:
5 Forward Rolls
10 Ring Dips
20 Alternating Barbell Lunges (75/115#)
Community Notes:
We are hosting an Open Gym tonight from 5:30-7:30PM (first Thursday of each month). At Open Gym you can make up a missed WOD, create your own, work on strength or work on skill. Starting at 6:30PM there will also be CFKids Team WOD all members are welcome to pair up in a teams of 4 with our kiddos to complete a special WOD.
The Bryn Mawr Running Co. is hosting the midsummer night 5K series taking place on June 14, July 12 and August 16. Click here to register and participate.
We are hosting an Open Gym tonight from 5:30-7:30PM (first Thursday of each month). At Open Gym you can make up a missed WOD, create your own, work on strength or work on skill. Starting at 6:30PM there will also be CFKids Team WOD all members are welcome to pair up in a teams of 4 with our kiddos to complete a special WOD.
The Bryn Mawr Running Co. is hosting the midsummer night 5K series taking place on June 14, July 12 and August 16. Click here to register and participate.
Quote:
"The goal of education is the advancement of knowledge and the dissemination of truth."
-John F Kennedy
Results:
Nina 4 Rx
Bob 4 Rounds, Bnd
Gina 5, bnd/65
Alanna 4, bnd/53
King 5, bnd
Chip 4, bnd
Dan M 4, bnd/65
LaurenMer. 4, bnd/65
Mike W 4rds (115#/Push ups)
Sarah W 3rds (Band/DL)
Rhonda 4rds (43#/Band/Logroll)
John Sch 4rds RX
Byrnsie 5rds RX
Beth O 3rds (35#/Band)
Jim C 3rds RX
Becky 4rds (53#/band)
Joe C 4 (75#,black)
Steph V 4 (45#/band)
Ryan 5 (95#)
Results:
Nina 4 Rx
Bob 4 Rounds, Bnd
Gina 5, bnd/65
Alanna 4, bnd/53
King 5, bnd
Chip 4, bnd
Dan M 4, bnd/65
LaurenMer. 4, bnd/65
Mike W 4rds (115#/Push ups)
Sarah W 3rds (Band/DL)
Rhonda 4rds (43#/Band/Logroll)
John Sch 4rds RX
Byrnsie 5rds RX
Beth O 3rds (35#/Band)
Jim C 3rds RX
Becky 4rds (53#/band)
Joe C 4 (75#,black)
Steph V 4 (45#/band)
Ryan 5 (95#)
Forward rolls!!!! Cool.
ReplyDelete6/7am
ReplyDeleteNina 4 Rx
Bob 4 Rounds, Bnd
Gina 5, bnd/65
Alanna 4, bnd/53
King 5, bnd
Chip 4, bnd
Dan M 4, bnd/65
LaurenMer. 4, bnd/65
more like, very dizzy Steph!
ReplyDeleteHappy Birthday to Kate C!
ReplyDeleteThanks KT! Question, I just tried to register for Hope now that I know I'm going to be around on Saturday and it says registration is closed. Should I just show up at Starfinder on Saturday?
ReplyDeleteKate, try going to the facebook page and messaging Micah.
ReplyDeletehttps://www.facebook.com/#!/CfForHopePacFit
And happy birthday!
The Nooner
ReplyDeleteMike W 4rds (115#/Push ups)
Sarah W 3rds (Band/DL)
Rhonda 4rds (43#/Band/Logroll)
John Sch 4rds RX
Byrnsie 5rds RX
Beth O 3rds (35#/Band)
Jim C 3rds RX
Becky 4rds (53#/bamd)
Nice work everyone!
Happy Birthday Kate C!
Kate you can also sign up for a heat on Saturday!
ReplyDeleteHappy Birthday Kate!
ReplyDeleteHappy Birthday Kate C, your improvement just I've seen over the past year is amazing and inspiring.. Love WODing with you (when I get the chance!) KEep it up!
ReplyDeleteHappy Birthday, Kate!!
ReplyDeleteHappy birthday to the girl I can no longer keep up with!
ReplyDelete4:30pm results
ReplyDeleteJoe C 4 (75#,black)
Steph V 4 (45#/band)
Ryan 5 (95#)
Quad Kate,
ReplyDeleteIf only "Kelly" were on your birthday, what a great birthday present. You bring great intensity to the gym, I hope you had a great day!
Kate - Happy Birthday!
ReplyDeleteHappy Birthday Kate!
ReplyDeleteJust a point of safety to Jim C and Kevin B...that is an AWFUL way to support a barbell on your back and it is extremely dangerous and extremely difficult to bail from safely if you needed to.
ReplyDeleteMaybe AWFUL is too strong...lets go with sub optimal. :)
ReplyDeleteJason, your tact is AWFUL
ReplyDeleteI mean, sub optimal
Sorry this is late. For the record I did have Aimee check the position on my back and it was on the meat shelf so that was optimal.....as far as the position of the hands yes sub optimal. If I had a much heavier weight I would have never used that grip (or lack of grip).
ReplyDeleteIt did help with my speed at that weight!
I think this is an awfully good response.