6.28.2015

W.O.D. 6.29.15

 Basket ball boot camp

3...2...1..go 
(welcome to our new Summer Shape Up Crew)
Muscle Ups



 snatches....





"magic please magic"

 Skill:Muscle Up
Spend 15 minutes working on your Ring Muscle up

TEST DAY-RECORD RESULTS
Amanda 
9-7-5
Muscle up
Squat Snatch (95/135#)

(compare to 3.10.15)

Community Notes:
WheyCo is coming out to sample their product at CFKoP on Tuesday, they will be giving out free cups of protein after each class. Their Rx Plus protein delivers over two and a half grams of leucine in a single scoop. This amino acid resets the recovery signal so you can build more muscle. With less lactose, fat and carbs you are able to digest all 25 grams of protein for faster recoveries. Find out more about their products at WheyCoProtein.com.

Quote:
Nothing ever becomes real till it is experienced.
-John Keats
at

6 comments:

  1. CFKOP iPad June 29, 2015 at 1:20 PM

    Express
    Band pull up/dip x2
    Brent 7:30 35pwrblks
    Fayth 12:80 45 (ring rows)
    Sarah 16:14 35
    Denise 13:39 53

    Transitions/jmu
    Pam ? 53

    ReplyDelete
  2. Aimee LyonsJune 29, 2015 at 4:14 PM

    6/7 am
    King 8:45 95 JMU
    Mike 9:17 53/JMU
    Shiela 8:45 (35/trans)
    Alex 11:48 (95/pulldip)
    Joe C 13:04 (75/pull/dip)
    Jon 11:43 (pwr 125#/JMU)


    9:30AM
    dip/pull - x1
    Rich A 16:23 Rx- PR!
    David C 13:58 53# JMU
    Barb 5:47 (dip/pull/45# hang)
    Diane 6:47 (65 dip/pull)
    Gigi 7:30 (15#/dip/pull)
    Fran 6:28 (15# dip/pull)
    Heather 8:15 (15#/dip/pull)
    Jackie 9:06 (85# dip/pull)
    Jill H 7:36 (35# dip/pull)
    Chris T 7:00 (35#/dip/pull)
    Jill A 17:07 (65/JMU)

    ReplyDelete
  3. CFKOP iPad June 29, 2015 at 6:55 PM

    Marisa 530pm
    Shawna P. 9:59 (banded pull-ups, dips, #55)
    Ryan S. 9:32 (Jmu, #95)
    Chris m. 6:45 (SA DB Snatch #25, 2x rr)
    Josh p. 11:06 (jmu, #75)
    Karen m. 10:25 (banded pu, dips, #15)

    ReplyDelete
  4. Jason LyonsJune 29, 2015 at 10:03 PM

    Shane: 11:46 (105 trans)
    Jimmy: 11:30 (95 scale)
    Taryn: 10:23 (65 scale)
    Nick: 11:45 (95#)
    Aimee: 7:54 (rx)
    Amanda: 9:33 (15 scale)
    Keith: 6:41 (rx)
    Laura A: 10:22 (65 jmu)
    Ryan: 8:50 (15 scale)
    Lydia: 7:06 (35 scale)
    Stef: 12:28 (15 scale)
    Mike: 8:13 (35 scale)
    Kevin: 10:55 (33 scale)
    Dave: 9:56 (115 scale)
    Danielle: 7:17 (35 scale)
    Terrence: 11:33 (jmu)

    ReplyDelete
  5. Aimee LyonsJune 29, 2015 at 10:10 PM

    4:30 PM
    2x dip/pull
    Anne 10:08 (35/Dip/Pull)
    Justin 11:18 (95/trans)
    Rachel L 10:06 (22/dip/pull)
    Regi 10:08 (95/JMU)
    Mike 10:40 (65/Dip/Pull)
    Maddy 11:00 (35#/dip/pull)
    Kate 11:11 (53/dip/pull)
    Christa 8:58 (35#/trans)
    Brian 12:12 75/JMU
    Trent 12:05 95#
    Roman 11:09 75#/2 MU

    ReplyDelete
  6. Aimee LyonsJune 29, 2015 at 10:32 PM

    photo credit to Ryan--- I love when he picks up the camera!
    thanks!

    ReplyDelete