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:















6 comments:

CFKOP iPad said...

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

CFKOP iPad said...

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#

CFKOP iPad said...

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

CFKOP iPad said...

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

CFKOP iPad said...

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!!!

Aimee Lyons said...

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