7.23.2014

W.O.D. 7.24.14




Fran does Fran!!



Gymnastic Skill Focus:
Pull-up


Fran 
21-15-9
Thrusters (65/95#)
Pull-ups
(time cap 10 Minutes)

or

Advanced Athletes can Choose "Frantasy Land"
21-15-9
Thrusters (65/95#)
Pull-ups 
15-12-9
Thrusters (75/115#)
Chest to Bar Pull-ups
12-9-6
Thrusters (95/135#)
Bar MU
(time cap 25 Minutes)

Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors!

Quote:
"The secret of joy in work is contained in one word - excellence. To know how to do something well is to enjoy it."
-Pearl S. Buck
at

6 comments:

  1. UnknownJuly 23, 2014 at 11:58 PM

    Happiness starts on the inside. The only thing that stops you from being happy is you. My friend always says that it's an 'inside job', and I agree. If your practiced and honed enough no outside interference will ever touch your inner joy.

    ReplyDelete
  2. Tim PJuly 24, 2014 at 7:53 AM

    6/7 am

    Brian H 8:07 65, band
    Kim g 10:55scale
    Melissa W 8:00, 35/rr
    King 7:36 Rx
    Mark C 9:59 Rx

    ReplyDelete
  3. Aimee LyonsJuly 24, 2014 at 11:48 AM

    Alejandra 8:31 green/35# PR
    Alison 7:43 Rx PR!
    Nick Z 7:10 75# RR
    Fran 9:15 35#/Green PR
    Christine 10:12 15# DB Jumping PU

    Congrats to Alison on her first RX FRAN and PR!
    Great intensity all around!

    ReplyDelete
  4. Aimee LyonsJuly 24, 2014 at 9:34 PM

    Nooner
    Pam 8:02 65#, purple
    Audrey 8:10 45#/green
    Sarah 7:44 15# to 17" box, blue/purple
    Darren 6:40 Rx
    Gavin 11:03 85#
    Liana 8:22 35#/green --welcome to your first class! No better starting place than FRAN!

    4:30PM
    Pete 5:42 Rx
    Joe 10:33 75# band
    Justin R 6:43 75#
    Roman 5:08 75#
    Liza 7:12 45#/Green
    Jill 8:56 65#ROM
    Alex 6:17 65#
    Mr Intensity 9:14 85#/green
    Anne 9:30 40#
    Rebecca 9:06 55#
    Steph C 9:11 45#/band
    Nick 11:42 65#/ROM

    ReplyDelete
  5. Aimee LyonsJuly 24, 2014 at 9:37 PM

    Great intensity from all the athletes in the 9:30/12:00 and 4:30 classes today...You all really selected the correct weights to allow you to balance technique and intensity! kudos!

    and...Congrats to Derreck who got his first Muscle up in the Clinic today!

    ReplyDelete
  6. UnknownJuly 24, 2014 at 11:17 PM

    5:30

    Kyle 10:14 SC
    Ryan A 9:25 SC 95#
    Matt H 11:14 75#
    Shawna 9:32 45#/band 1st kipping pullup!
    Jack L 9:23 SC

    Congratulations Shawna on your first kipping pullup, and to Derreck on his first Muscle-up!!!

    ReplyDelete