9.09.2015

W.O.D. 9.10.15









GRACE--TEST DAY RECORD RESULTS
for time:
30 Clean and Jerks (95/135#)

Gymnastic Skill:
Shoot-throughs
and L-sit holds

 Do three sets for the L-sit holds to accumulate max time in each set; for the shoot-throughs work on skill here or do 30 for time. 

Compare to (3.30.15) or (6.8.15)


Community Notes:
Join us TOMORROW at 5:30PM for our End of Summer Party. This is a FUN social event to share with the community and any new friends who are interested in trying CrossFit. Bring a friend for FREE and your friend will receive 1/2 off of Fundamentals (our getting started program) and FREE week. This party will include small workouts and the potential to get wet! Bring some food and drink to share too.

Quote:
"It is better to fail in originality than to succeed in imitation."
- Herman Melville
at

7 comments:

  1. Tim PSeptember 10, 2015 at 8:36 AM

    Justin D 3:02@75#
    Kevin B 3:21@65
    Lauren Cl 5:49@90
    Jill C 4:06 @80
    Matt Ry 4:19@65
    Mike S 2:20 Rx
    Laura Alt 5:19 Rx
    Rich A 2:06 Rx
    Jon P 3:24 Rx

    Awesome efforts today, just think- you just moved 4000 pounds of weight in just a few minutes.

    ReplyDelete
  2. CFKOP iPad September 10, 2015 at 10:34 AM

    Marisa:
    9:30am:
    Jill a. 3:12 PR!!! Rx
    Nick z. 3:59 (105)
    Jill h. 4:16 (70)
    Scott r. 5:07 (105)
    Rebecca m. 3:16 (65)
    Chris t. 3:50 (60)
    Fran h. 3:30 PR!!! (40)
    Manisha s. 4:46 (60)
    Darcy f. 3:15 (45)
    Heather g. 4:08 (35)
    Kara w. 3:33 (45)

    ReplyDelete
  3. Aimee LyonsSeptember 10, 2015 at 2:36 PM

    Express and Masters
    Tim H 2:44 95# PR by 1 minute
    John Mc 3:26 95# PR
    Theresa 2:59 65# PR
    Jessica 45# PR!
    Pam 3:40 PR! Rx!
    Erika 4:17 63# PR!

    GiGi 4:12 22#
    Kevin 3:40 45#
    Terry 5:12 35#

    ReplyDelete
  4. CFKOP iPad September 10, 2015 at 5:12 PM

    Jessica 2:51 45# pr (repost)
    Jonathan 2:49 Rx pr!
    Shane 3:10 Rx pr!
    Mille m 3:58 25# db

    ReplyDelete
  5. Tim PSeptember 10, 2015 at 8:23 PM

    530pm Endurance Track Workout

    Mile Run (every 6 weeks)

    John M 6:29
    Borden 7:14
    Jen S 7:59
    Alona 8:02
    Alejandra 10:28

    Speedwork:
    2 x (200m/150m/100m) w/2:30 rest inbetween intervals

    ReplyDelete
  6. Keith BSeptember 10, 2015 at 9:10 PM

    6:30

    Chloe 2:53 45
    Michal 2:35 65
    Erik 2:42 95
    Danielle 3:22 55
    Mike C 4:00 65
    Pete(NC) 4:12
    Amanda 3:51 55
    Alex 3:06 35
    TJ 75 5:15
    Dave 3:23 Rx

    ReplyDelete
  7. Aimee LyonsSeptember 10, 2015 at 10:08 PM

    4:30/5:30
    Jonathan P 2:49 Rx PR!
    Shane 3:10 Rx PR!
    Mike M 3:58 25# DB

    Ryan 3:30 115# PR!
    Shawna 3:37 65# PR!
    Flounder 3:37 95#
    Sheila 3:16 45 PR!
    oKaren 4:04 55#
    oPossum 2:26 115# PR

    ReplyDelete