3 Rounds for time of:
10 DB Snatch, left arm (55/70#)
3 Bar Muscle Ups
10 DB Snatch, right arm (55/70#)
3 Bar Muscle Ups
Community Notes:
Good news - CFKoP is hosting a FREE Mobility Class on October 12th!
Join Shawna in the upstairs yoga room at 5:30pm. We will break out those rollers, lacrosse balls, barbells and kettlebells to get our muscles loosened up!
Mobility prevents injury, which makes it an important part of our physical fitness journey. If anyone has a certain mobility exercise they really enjoy, or a specific area they wish to focus, please let Shawna know!
We want to make this a good experience for all - suggestions are more than welcome! Hope to see you there!
Community Notes:
Good news - CFKoP is hosting a FREE Mobility Class on October 12th!
Join Shawna in the upstairs yoga room at 5:30pm. We will break out those rollers, lacrosse balls, barbells and kettlebells to get our muscles loosened up!
Mobility prevents injury, which makes it an important part of our physical fitness journey. If anyone has a certain mobility exercise they really enjoy, or a specific area they wish to focus, please let Shawna know!
We want to make this a good experience for all - suggestions are more than welcome! Hope to see you there!
Quote:
To live is to suffer, to survive is to find some meaning in the suffering.
-Friedrich Nietzsche
7 comments:
6am
Theresa 7:45(35/jmu)
Kevin 8:48(55/jmu)
Erika r 8:00(20/festivus jmu)
Laura a 14:51 (50/PU and dips)
Katie m 12:51 (20/ PU and dip)
Sarah w 12:46 (20/PU and dip)
7am
Paul 16:46 (55/ PU and dip)
Kate k 11:18 (20/ PU and dip)
Lauren h 12:11.(40/jmua on festivus)
9:30am
Emma 12:01 25,rrx12
Jill hi 9:22 jmu24", 35
Manisha 10:00 30, c2batt
Jackie 10:45 45/c2batt
Bekah 13:26 40/PU+dipx2 bnd
Rakia 11:08 25/12rr
12:15 express
Mike sim 7:48 Rx
John King 9:52 55# c2b
Jessie 10:29 30# band amu
Tim h 8:00 45# band kip
Denise 6:50 35# PU
Jess A: 12:20 (30#, 10RR)
DD: 14:26 (45#)
Justin H: 12:06 (attempts)
Julie: 11:03 (45#, band strict)
Dave H: 16:39 (rx)
Josh: 11:50 (BMU/attempts)
Keith: 10:24 (rx)
Giulz: 15:26 (BMU/attempts)
Remer: 11:08 (55#)
Dr. Intensity: 10min AMRAP (3rds+5) 60# GHD
Masters 1:00PM
AMRAP in 15 Minutes
10 Cal Bike
10 DB Snatch
5 Pull-ups
we counted full rounds
Terry 5 20#
Dad 4 30#
Mom 3 12#
Kevin 4 35#
Barb Z 4 20#
5:30
Alex 7:13 25 band
Alejandra 7:31 25 pu
Alison 8:53 45 pu
Alicia-Marie 9:10 35 C2B
Flounder 8:01 45 C2b
Matt B 11:16 C2B
Pam V 11:15 12 knee raise
Lucy 9:36 45 band
Sean 10:30 pu
Matt C 11:45 (55, 2 MU)
Josh S 10:35 (55, pu sc) - Welcome!
Steph C 8:05 (1 arm scale & bike)
Alan 12:43 (10#, bike)
Phani 12:05 (25, pu rom)
Ranjith 13:10 (15, banded pu)
Lex 8:50 (20, pu) - Welcome!
Ashley 11:12 (40, c2b att)
Maggie 11:05 (45)
Nate 9:14 (45, c2b)
Michael C 10:54 (40, c2b)
Ryan S 12:25 (60)
Nicole R 8:40 (20, rr)
Matt E 15:02 (pu)
Rob 9:50 (60 ring mu rom)
Chris D 13:01 (45)
Dave 9:10 (55, banded mu att)
Rob C 12:50 (c2b att)
Cline 10:08 (55, pu)
Neil 11:55 (50, pu)
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