11.16.2017

W.O.D. 11.17.17








AMRAP in 20 Minutes:
24 Calories Air Bike or Ski Erg or Rower (*athletes choice)
12 Power Snatch (65/95#)
6 Bar Muscle Ups
12 Power Cleans (65/95#)

Community Notes:
There will be NO classes tomorrow....The Brawl in the Fall is on Saturday, 11/18 ALL DAY! 
There are numerous CFKoP athletes competing, please join us. 
Regular classes will resume 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:
“Sometimes you win, sometimes you learn.” 
John C. Maxwell
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5 comments:

  1. JennaNovember 17, 2017 at 7:52 AM

    515
    Ben m 2+42 (85/Jmu)
    Mike San 2+37 (75, band)
    Alex 3+37 (45, band pu)
    Holly 3+31 (45, band pu)
    Katie m 3+30 (45,pu)
    Mae 3+8 (35, band pu)
    * all rowed

    6am
    Jeff b 3+19 (bike, Jmu)

    7am
    Angelo 3+14 (65,bike)
    Jess m 3+28(45, rom pu, row)
    Kate c 2+32 (55,band 4 att)

    ReplyDelete
  2. Aimee LyonsNovember 17, 2017 at 1:59 PM

    9:30 12:15
    Joe C 2+ 38 Rx Row
    Jackie 3 + 10 DL 95/FS75 bike 12 GHD
    Jill H 4+9 12 GHD 55# Row
    Lauren D 2 65# bike PU
    Mary H 3 + 25 55# C2B Ski/Row
    Nicole M 3 + 21 55# (C2B Pullup attempts)Row
    Meggan Le 3 + 22 55# row/band
    Jess A 3 45 band PU row
    Gabby 3 + 12 40# band Row
    Marla 3 + 19 ski C2b
    Aimee 2 + 29 (in 15 Mins) Rx Row
    Mike Sim 4 Rx Bike/Row/Ski/Bike
    12:15
    Matt T 3 + 14 65/PU
    Rowed:
    Kevin T 3 + 20 80#
    Tim H 3+21 75# ROM PU
    Pete D 3 + 29 80# ***first bar MU and lots more! congrats!
    Karen M 3 + 31 55#
    Meredith 3 + 30 55# PU
    Kate M 3 +21 PU
    Alison 3 + 41 PU
    Cherie 2 + 28 35# PU band
    Gia 3 + 22 35 PU
    Olan 3 Rx


    ReplyDelete
  3. CFKOP iPad November 17, 2017 at 5:29 PM

    Vinnie g 2+42 53/C2B/ski
    Lucille 3+24 45/row/bndpu
    Joe t 4+4 Rx ski
    Rob c 2+29 C2B bike

    ReplyDelete
  4. CFKOP iPad November 17, 2017 at 5:33 PM

    Joe m 2+29 C2B ski
    Mike mi 3+1 C2B 65 row
    Kate s 2+32 55/bike pull-up
    Brandon 3+5 C2B row
    Mariana 3+24 row 65fs for sn rr
    Josh m 3+18 Rx bike
    Giulia 2+41 Rx row
    Alona 3+5 bndbmu att ski
    Steph m 2+16. 55/row
    Julie r 2+46 bike bnd pull up
    Ryan s 2+47 Rx row

    ReplyDelete
  5. CFKOP iPad November 17, 2017 at 6:37 PM

    Steph v 3+10 ab bnd pu
    Steph c 3+49 row pu 55
    Erik f 3 row C2B
    Kyle g 2+30 ab 65 bnd pu
    Caitlyn 3+24 row bnd 55
    danielle 3+29 ab pu
    Kat b 3+1 row 35 pu(rom)
    Mike Roth 3+30 ski c2b

    ReplyDelete