8.21.2016

W.O.D. 8.22.16


We are getting ready for our NEXT Fall Into Fitness On-Ramp Program for new members...Please let your friends know, this is a GREAT deal to get in the door at CFKOP!
CLICK HERE to sign up today.

TEST DAY- RECORD RESULTS 

 "Jackie" 
1000 Meter row 
50 Thrusters (45#) 
30 Pull-ups

or

Cash out:
Weighted Pull-up
1-1-1-1-1

 Quote:
“Nobody can hurt me without my permission.”
– Mahatma Gandhi

Photo:















at

6 comments:

  1. CFKOP iPad August 22, 2016 at 9:35 AM

    6am
    Matt R 13:28 Rx/ strict work
    Mike Sa 11:45 PR! Rx/ butterfly skills 15#
    Ellie 12:08 band/ strict work
    Ben M 13:04 band/ kip skill
    Theresa L 10:03 PR! Rx/ butterfly skill 10#

    7am
    Paul D 11:08 band/ strict work
    Kate K 13:45 band/ strict work

    ReplyDelete
  2. CFKOP iPad August 22, 2016 at 10:35 AM

    9:30am
    Nooshi 15:05 15# jpu, green band
    Kendall 14:05 33# green
    Jodilee 14:29 33# FS black band
    Kevin H 11:28 Rx
    Mary H 12:30 33# rom
    Jill Hi 13:46 Rx PR!
    Jackie 12:03 Rx PR!
    Meggan 13:31 35# rom
    Amy 12:51 15# 25reps 15#
    Kevin B 9:30 Rx
    Rakia 13:20 15# RR
    Liz 12:06 33#
    Sarah W 12:18 33#

    ReplyDelete
  3. CFKOP iPad August 22, 2016 at 1:31 PM

    12:15pm
    Jon P :) RR
    Joe M 13:05 band, 35#
    Tim H 9:03 RR
    Meredith 12:21 band
    Dana D 9:22 Rx
    Pam G 8:15 Rx PR! On the board! 25# weighted PU
    Pam V 16:29 15# 1RR, skill
    Nicole R 13:33, 15#, RR
    Brian R 12:35 RR/rom

    ReplyDelete
  4. CFKOP iPad August 22, 2016 at 6:55 PM

    3:30pm
    Aimee 7:51 Rx PR!
    Sarina 11:25 33#, band
    Jonathan 6:39 PR! Rx 63#
    Julie 12:20 rom, 12#
    Angelo 7:47 PR! Rx, 30#

    4:30pm
    Alex T 10:48 33# band PR! skill work
    Samson 9:19 Rx, 33#
    Giulz 9:27 Rx, 70#
    Jill A 10:59 Rx, n/a ;)
    Justin D 9:46 Rx PR!, 35#
    Joe C 8:32 Rx PR!, 70# strict!!!
    Alicia 12:40 Rx, 22#
    Josh Mc 7:46 Rx PR!, 109#!
    Mr Intensity 12:32 band. 26#
    Mike Mit 11:20 Rx
    Mike Re 9:01 Rx

    5:30pm
    Kyle B 14:05
    Mike Fo 14:02 Rx, 26#
    Mark S 10:24 rom pu, 30# weighted PU
    Sean S 12:45 Rx
    Sarmad 11:15 Rx
    Ashley Mc 11:59 Rx, 10#
    Shawna 13:37 rom, 20#
    Raj 12:30 band
    Rita F 13:45 15#, RR
    Laura A 11:34 Rx

    ReplyDelete
  5. CFKOP iPad August 22, 2016 at 7:11 PM

    6:30pm #PRPARTYYYY!!
    Steph C 13:20 Rx PR!
    Cline 9:43 Rx PR!
    Rob C 8:26 Rx PR!
    Nate W 10:49 Rx PR!
    Mike Cov 9:48 Rx PR!
    Chris D 7:55 Rx PR!
    Alona 11:28 Rx PR!
    Mike Ro 10:28 Rx PR!
    Great work!!!

    ReplyDelete
  6. Aimee LyonsAugust 22, 2016 at 9:51 PM

    congrats to Pam G and Jonathan P for taking the third spot on the leader board!!!

    ReplyDelete