12.22.2015

W.O.D. 12.23.15








CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Advent Day 23:
Highest Male/Female, Back Squat, Deadlift and Press and CFTotal!

Holiday Schedule: 
CHRISTMAS and NEW YEARS 

 Thursday, December 24th
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, December 25th
CLOSED 

 Saturday, December 26th
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

Sunday, December 27th
Daily WOD 10am
Open Strength 11:00am
No Kids Class 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote:
"Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for." 
-Zig Ziglar

6 comments:

CFKOP iPad said...

6AM

Sue K: 125# / 65# / 190# No DL
Kevin B: 205# PR / 100# / 205# PR / 510#
Mike Sa: 165# / 100# / 225# / 490#
Briana K: 225# PR / 105# PR / 285# / 615#
Rachel S: 285# / 100# / 305# PR / 690#
Justin D: 225# PR / 125# PR / 315# PR / 665#
Erika L: 123# PR / 73# PR / 178# PR

- Clay

CFKOP iPad said...

9:30am

Jess A: 125# PR / 55# PR / 195# PR / 375#
Julie R: 115# PR / 75# PR / 225# PR / 415#
John P: 285# PR / 145# PR / 345# PR / 775#
Mary H: 85# PR / 60# PR / 155# PR / 300#
Barb C: 88# / 53# / 133# PR / 274#
Meggan L: 145# PR / 75# PR / 215# PR / 435#
Kevin H: 285# PR / 135# PR / 345# PR / 765#

- Clay

Stephanie Vincent said...

Express
John Mc 265,115,315=695
Tim H 295,125,395=815
Lindsey 135,70,190=395(PRs for everything!)
Sarah W 130 PR, 55,125Pr= 310
Pam 165,90,245= 500
Ben 265,135,365= 765
Rich A 325,157.25,375PR= 857.25
Karen 170Pr,70,225PR= 465

CFKOP iPad said...

4:30pm

Ryan S: 245# / 110# / 325# / 680#
Ryan A: 395# / 185# PR / 365# / 945#
John L: 295# / 135# / 405# / 835#
Keith B: 365# / 155# / 405# / 925#
Giulia U: 190# PR / 85# / 240# / 515#
Rob C: 205# PR / 105# PR / 315# PR / 625#

- Clay

CFKOP iPad said...

6:30
Lauren h 240/90/285=615
All PRs!! Some really strong lifts...watch out for Lauren!!

CFKOP iPad said...

530

Cline 245 (pr), 105, 355 (pr!) 705 pr!
Danielle 155 (pr), 60, 165 380
Erik 275 (pr), 115, 325 715
Shawna 145, 65, 195 405
Sheila 130 (pr!) 35 1 arm db press, 175 (pr)
Stephanie 145, 55, 100 300
Jessie 130, 80' 165 (pr!) 370
Adam 185, 120, 295 600

Giulz