1.06.2016

W.O.D. 1.7.16

 Pistol scaling options

 Handstand Push-up scaling options


 New Starbucks CFKOP Shirts! 
They are going fast get yours today!

 TEST DAY- Record Results
3 RM Push Press

*Take as many sets as necessary to get to your 3 RM Push Press

Skill:
Pistol

Cash out:
AMRAP in 7 Minutes
10 Pistols (alternating)
5 Strict Handstand Push-ups

Community Notes:
All weekend classes will be held in the Annex 110C DeKalb Street. Please meet and park there.

We are offering a NEW program, "New Year New You". Please tell a friend today. This is an all inclusive 6 week program for only $125. Any level and ability is welcome, the program begins on 1/11 and will run on M-W-F at 6:30PM. Click here to read more or click here to sign up today.


Quote:
"Unless commitment is made, there are only promised and hopes; but no plans."
-Peter F. Drucker
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6 comments:

  1. Stephanie VincentJanuary 7, 2016 at 8:14 AM

    6am
    Sue 75
    Manisha 70PR, 6=1 Ski/LSP15
    Theresa 85PR 9+7 2AbM
    Kevin B 115 4+10 heellift/2AbM
    Mike S 105 5+6 Box/LSP25
    Mike Si 255PR 4+11 Box
    Justin D 135PR 5 Box/LSP30
    Laura A 115PR 6+10 LSP25

    7am
    LP 105 7 LSP20
    Joe C 185 Box/kip+1AbM
    Briana 125PR, 6+4 LSP25

    ReplyDelete
  2. Aimee LyonsJanuary 7, 2016 at 10:35 AM

    8:30/9:30 AM
    Aimee 133 8 +8 Rx
    Jill A 133 7 + 14 1 AB
    Jenna 73 press 7 + 5 ball/lsit press
    Gordy 165 8 2 AB
    Bekah 95 6 +1 2 AB (2reps hspu)
    Meggan 83 5 + 13 list press 20# box
    Sarah 65 5 15DBlsit press ball w45/15

    ReplyDelete
  3. Stephanie VincentJanuary 7, 2016 at 2:50 PM

    This comment has been removed by the author.

    ReplyDelete
  4. Stephanie VincentJanuary 7, 2016 at 2:50 PM

    12:15 #ndfa and 1:00 Masters #mdfa
    John Mc 145, 2 ball L-sit press
    Shane 165 3 rx
    Jen L 88 5 + 2 (1 and 2 AB)
    Kevin B 185 5 + 13 rx
    Tim H 145 6, box, l-sit press
    Therese 100 x3 FS 6 + 5 L-sit press 15 17"
    Dana 95 :) - iforgot
    Denise 105 9 + 10 15 L-sit press
    Erika 80 6 + 10 2 HSPU/ball
    Pam 115 3 + 14 1 AB
    Elissa 83, 5 + 6 sidebox/20DB l-sit press
    Jon P 185 3 + 12 counter 1 AB
    Jessie 95, 7 + 10 AB/ball

    masters scale - pistols to box + L-sit press
    Liz 45# 6 squat
    Terry 70# 7
    Kevin 145# 7
    Barb 65# 5 + 2

    -Aimee

    ReplyDelete
  5. CFKOP iPad January 7, 2016 at 7:38 PM

    Erik 165, 7+2 box 35
    Dave 185 pr! 6+10 35
    Lindsey 85 pr! 6+8 box 20
    Ashley 85, 5+12 box 20
    Raj 125, 5+9 plate 25
    Nate 125, 6+9 box 30
    Erika 100, 5+1 plate 25
    Kris 74 pr!, 5+11 box 15
    Lucy 53, 6+2 plate 12
    Alex 73 5+11 box 25
    Melissa 73, 6+1 box 12
    Cline 135 Pr!, 5+11 box 35
    Brian G 95 per!, 8 box 25

    Giulz

    ReplyDelete
  6. CFKOP iPad January 7, 2016 at 7:42 PM

    430

    Rob P 155, 6+11 rom 40#
    Karen M 93# 5+10 rom 20#

    530

    Alejandra 83, 6 rom 12
    Mariana 73, 8 rom 15
    Giulia 105 6 rom 25
    Jason 205, 4+12 plate abmat
    Flounder 165, 4 box hs holds
    Ben 165, 5+2 :)
    Alicia 70, 5 rom 2abm
    Taryn, 95, 5+11 box 20
    Adam 145, 5+3 2 abm
    Josh Mc 165, 4+11, rom 2abm
    Shawna 85, 6+2 rom 20

    Yes Coach Aimee

    ReplyDelete