12.19.2016

W.O.D. 12.20.16













 AMRAP in 20 Minutes:
9 Deadlifts 155/225
9 Chest to Bar Pull-ups
9 Dumbbell Hang Squat Cleans (35/55#)

Advent Day 20:
Best time for 400 M sprint (M/F)

Community Notes:
There will be NO Yoga in the Annex tonight!

 Holiday Schedule
Friday, December 23rd (12 Days of Christmas)
6:00am WOD
7:00am WOD
 9:30am WOD (Free Babysitting)
12:15 Express WOD
1:00pm Open Strength (annex)
3:30pm WOD
4:30pm WOD

 Saturday, December 24th- Christmas Eve
10:00am Friends and Family (Free Babysitting)
10:00am Open Strength (Annex)

Sunday, December 25th- Christmas Closed for Holiday

 Monday, December 26th 
9:30am WOD (Free Babysitting)
12:15 Express
1:00pm Open Strength
3:30pm WOD
4:30pm WOD

  Quote:
"If you count all your assets, you always show a profit."
-Robert Quillen
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7 comments:

  1. JennaDecember 20, 2016 at 8:02 AM

    Manisha 6+5 (125,20,band)
    Theresa 5+21(135)
    Mark spak 5(165,35,band)
    Kevin 6+7(155,35)
    Katie 6+11(105,20,band)
    Josh 7(185,35)
    Laura a 7+11(145,25)

    Kate k 5+9(115,20,band)
    Joe 5(185,45)

    ReplyDelete
  2. Stephanie VincentDecember 20, 2016 at 12:24 PM

    9:30am
    DD 6+9 25#
    Kevin H 5+24 45#
    Mary H 4+11 135#/ROMPullup/20#
    Liz 5 105#/Bnd/20#
    Bekah 5+17 125#/Pullup/25#
    Jill H 5+25 Pullup/25
    Rakia 4+9 113#/BoxSc/15#
    Jess A 3+14 135#/BoxSc/20#

    ReplyDelete
  3. CFKOP iPad December 20, 2016 at 1:28 PM

    12:15

    Jessie 6+20 115/15/pu
    Erika 5+7 125/20/pu
    Tim 6+9 185/GHD/45
    John M 5 45#/GHD
    John King 6+1 185/45#db
    Luis 5+5 185/45fs
    Angelo 6+18 40db
    Miranda 5+14 125bs
    Karen 6+9 135/25/band
    Pam 6+16rx
    Nicole R 6 83/12/band
    Joe m 6+4 155/30dbfs/GHD
    Mike sim 6+2 50db
    Andrew C 6+4 Rx
    Keara 7+9 83/15/pu

    ReplyDelete
  4. CFKOP iPad December 20, 2016 at 6:47 PM

    4:30pm
    Josh P 5+12 185/35/PU
    Mooney 5+5 50#
    Aileen 5+5 25/PU
    Samson 6+21 185/35
    Oscar 4+21 Rx
    Edwin 5 30#
    Rich A. 6+2 Rx


    5:30pm
    Giulz 5+15 25#
    Rob C 5 Rx
    Flounder 5+10 155/25#/rom
    Laura A. 6, 103/20#/rom
    Alicia 5+18 123/15#
    Chris S 4+23 band/ 30#

    ReplyDelete
  5. Aimee LyonsDecember 20, 2016 at 7:27 PM

    Masters!!!! 15 minute AMRAP...

    Kevin 5 + 14 20# DB
    Ina 5 + 18 83#/ 12#
    Teresa 4 + 22 55/15
    Barb 5 + 6 105/20#
    Dad 4 + 7 135/15

    ReplyDelete
  6. CFKOP iPad December 20, 2016 at 7:58 PM

    6:30pm
    Remer 4+21 205/45#
    Steph C 5+18 105/20#/PU
    Alan 5+6 125/15#/scaled box step up/pull up
    Nate 5+3 155/35#
    Mike Cov 5+11 155/30#
    Rob P 6+9 155/30#/rom
    Esra 5+9 135/25#/banded PU
    TJ 5+2 185/35#/rom
    Raj 5, 30# banded PU

    ReplyDelete
  7. CFKOP iPad December 20, 2016 at 8:30 PM

    7:30pm
    Cline 5+13 185 40# C2BA
    Julie R 6, band
    Mike Roth 5+12, 185 35# C2BA
    Neil D. 5+16 205 45# PU

    ReplyDelete