10.18.2015

W.O.D. 10.19.15

Congratulations to Cate and Aimee who took 1st place in the SuperFit Philly Competition and Congratulations to Pam and Dana who finished 5th overall in their division.
and...
A HUGE thank you to all the volunteers who helped to make the event successful!

Split Jerk 
1-1-1-1-1-1-1

Cash out:
15-12-9
Ring Dips
Burpees

Quote: 
"With confidence, you can reach truly amazing heights; without confidence, even the simplest accomplishments are beyond your grasp."
-Jim Loehr

Photos:







at

6 comments:

  1. CFKOP iPad October 19, 2015 at 8:14 AM

    6am
    Kevin b 135pr 5:10bnd
    Lauren c 110, 5:45 bnd
    Theresa 110,6:10bnd
    Sue 75pr
    Manisha 80, 6:34bnd
    Justin d 155pr, 7:46bnd

    7am
    Jon p 225pr 5:31rx
    Briana 145pr, 5:34 bnd
    King 195 5:40 bnd
    Pete 195 5:06rx
    Nick c 175 4:27rx

    ReplyDelete
  2. CFKOP iPad October 19, 2015 at 1:15 PM

    Express
    Pam 135 6:34 rom
    Denise 115 :) bnd
    Scott 185
    Tim h 185
    Erika 93 6:11 bnd
    Dad 110

    Aimee 160 5:46rx
    Cate 157 6:11rx
    Gordy 5:12rx

    ReplyDelete
  3. CFKOP iPad October 19, 2015 at 1:20 PM

    Scott 8:10bnd

    ReplyDelete
  4. Aimee LyonsOctober 19, 2015 at 1:49 PM

    9:30 PR party!!!!
    Shane 210 PR 4:54 Rx
    Jenna 125 PR 4:49 PR
    Jill A 150 PR 6:40 rom
    Bekah 120 PR 4:21 band
    Meggan 83 PR 6:31 band
    Jill H 115 PR 7:29 band
    Mary 80 PR 6:15 paralette
    Rich A 230 PRtie 3:02 Rx
    Heather 80 PR 6:28 paralette
    Emma 30 PR 6:40 paralette
    Darcy 95 pr 5:53 paralette/band

    ReplyDelete
  5. Keith BOctober 19, 2015 at 8:56 PM

    6:30

    Amanda 110PR!/ 5:17 band
    Rachel 175 7:27 band
    Alex 100PR! 2:45 band
    Michal 13 6:33
    Julia 100PR! 6:15 band
    Steph C 100 4:53 band
    Mark(MA) 140 4:20
    Nate 100PR! 5:29 band
    Kenton(IL) 240 3:54
    Cline 165 PR! 5:28 band

    ReplyDelete
  6. Aimee LyonsOctober 19, 2015 at 11:12 PM

    3:30/4:30/5:30 more PR Parties!
    Matt 205 PR 5:36 rx
    Andrew 315 pr 4:16 rx
    Josh 270 pr 3:43 rx
    Jonathan 280 pr 5:59 rx
    John Mc 170 pr tie 5:26 pull-ups
    Josh P 205 PR 6:05 band
    Justin 230 PR 6:20 band
    Regi 165 5:04 band
    Olan 215 PR 7:54 (last rep ROM)
    Taryn 145 PR! 5:30 paralette
    Kevin 185 5:27 bands
    Luis 235 PR 7:15 band
    Alona 115 6:30 floss
    Mike Sim 255 4:57 ROM
    Erik F 175 PR 5:33 band
    Joe P 179 7:01 Rx
    Jill C 127.5 PR! 4:35 band
    Ben 215 PR 6:32 band

    ReplyDelete