11.12.2017

W.O.D. 11.13.17










 For Time: 
20 Thrusters (95/135#)
40 Alt. Front Rack Lunge (95/135#)
60 Toes-Bar 
40 Alt. Front Rack Lunge (95/135#)
20 Thrusters (95/135#) 
*In place walking lunges* 

Community Notes:
Mark your calendars for Mobility this Wednesday at 5:30PM in the Annex Upstairs with Shawna!

and

The Brawl in the Fall is this Saturday 11/18 ALL DAY! 
There are numerous CFKoP athletes competing, please join us. 
There will be NO regular classes on Saturday 11/18, we will resume regular classes on Sunday 11/19.
Saturday evening, at 8PM will be the coaches appreciation party at 333 Belrose; we hope you all can join us.
CLICK HERE for directions to 333 Belrose. 

Quote:
"Turning feelings into words can help us process and overcome adversity. "
-Sheryl Sandberg
at

5 comments:

  1. JennaNovember 13, 2017 at 6:04 AM

    515
    Theresa 18:38 (75)
    Brittany 17:35 (65,kr)
    Mike San 22:11 (80,10 t2b,20kr)
    Kevin 17:53 (105)
    Ellie 18:09 (70)

    ReplyDelete
  2. Aimee LyonsNovember 13, 2017 at 10:35 AM

    9:30 AM
    Jackie 16:59 85# rack (leg raises)
    Jill H 17:20 65# 40 ttb, rom
    Mary H 17:21 55# 40 ttb rom
    Kevin H 15:05 105#
    Jess M 13:23 45# 40 ttb rom

    ReplyDelete
  3. CFKOP iPad November 13, 2017 at 4:18 PM

    6a
    Katie m 19:18?45/kr
    Justin c 19:39rx
    Dana d 16:58 75
    Ben m 17:24 85/kr
    Laura s 65/kr

    7am
    Kat b 24:15 35/kr
    Anna 18:30 35/kr
    Joe c 27:36 105
    Kate c 25:12 65

    12:15p
    Alona k 16:46 75/kr
    Pete d 21:05 105 back rack
    Angelo k 22:16 Rx
    Meredith h 20:43 65/kr
    Meggan 21:09 55 half rom/half kr
    Karen m 18:53

    ReplyDelete
  4. Stephanie VincentNovember 13, 2017 at 8:02 PM

    Karen was 65/rom

    ReplyDelete
  5. JennaNovember 13, 2017 at 8:13 PM

    330
    John Mc 16:31 (75/40 ghd)
    Holly F 17:35 (45/40ttba)
    Alex P 13:30 (45/40ttb rom)
    Noel 23:58 95
    Dave H 25:30 rx
    Matt T 18:03 (65/ 40 ttb rom)

    430
    Julie R 17:41 (55/65/40ttba)
    Julia 17:37 (35/40ttba)
    Kate S 14:56 (50/ttb rom)
    Rich A 19:53 rx
    Mark Spak 19:35 (105/40 ttb)
    Donna G 13:52 (55/40ttb rom)
    Alex T 14:50 (55/40ttb)
    Remer 13:56 (fs/ 60 ghd)
    Manny 19:40 (85/ttb rom)
    Therese 12:45 20 reps (45 rom)
    Jilla 12:50 (75)

    530
    Raj 18:07 (65/ 40 ttba)
    Michael C 15:26 (65)
    Ryan S 18:00 (85)
    Kyle 18:16 (75, kip swings)
    Cass 14:50 (55, rom ttb)
    Esra 19:56 (55, 40 ttba)
    Joe M 19:10 (85, ttba)
    Shawna 19:26 (55, 40 ttba)

    630
    tia 18:43 (65/ 40 ttb)
    danielle 16:08 (75/40 ttb rom)
    mike r 16:24 (95)
    Gia 16:47 (55/ 40 ttb rom)
    Laura A 19:56 rx
    Sean S 23:26 (fs)
    Kris 17:58 (55, 30 lunges, 40 ttb rom)
    Erika 17:36 (45, 40 rom)
    Caitlyn 17:10 (55/ 40 rom ttb)

    ReplyDelete