Level 1
E2MOM for 10 Min
5 Back Squats (AHAP)
+
AMRAP in 12 Min
30 Hand to Hand Swings 53/35#
20 Wall Ball 20@10’/14#@9′
10 Hand Release Burpees
Post load and total reps.
Extra Credit
5 Min Shoulder Mobility
Level 2
Every :30 sec for 20 intervals
1 Deadlift+1 Squat Clean+1 Front Squat+1 Jerk 165/115#
+
15 Min Time Cap
5 Rounds
40′ Handstand Walk
2 Rope Climbs
Post Rx or not and time.
Extra Credit
5 Min Shoulder Mobility
Barbell Club
EMOM for 20 Min: 1 Squat Clean (all reps >/= 80%)
+
Good Mornings 5×5
+
Wtd. Strict Pull Ups 5×5
Post loads.
CF Old School
AMRAP in 20 Min
200M Run (=2 Reps)
10 Ball Slams 25/20#
10 Pull Ups
10 Burpees
Post total number of reps.
5:15
L1
Erika 95#/157 Rx
Riva 165 PR/176 Rx
Barbara 95#/177
Diana 115#/167 Rx
Brian M. 210#/163 Rx
Carrie M. 155#/147 Rx
Paul 225#/195 Rx
L2
Jake C/15:00
Anthony C/14:21 Rx
Shiloh C/15:00
Josh C. C/15:00
Terry C/ 12:29 Rx
CF OS
Emily 161 Rx
Cathy 162 Rx
Vince 224 Rx
Rob 175 Rx
8:00
L1
Josh 165#/174 Rx
Jill 75#/174
Michael 195#/150 Rx
Pat 205#/178 Rx
Amanda 95#/175
L2
Briley Rx/15:00
Milly Rx/15:00
Aaron T. C/10:58 Rx
Alex D. Rx/15:00
Teshina Rx 135#/15:00
CF OS
Walt 188 Rx
Ed A. 193 Rx
Felica 160 RX
9am
L1
Brittany B. 35#/170 mod EC
Luke 160#/137Rx EC
Scotty 275#/180Rx
Roselynn 105#/168Rx EC
L2 Brian K. Rx/15:00 EC
CFOS Briley 162Rx
BBC Chris B. 175#/115#/10#
12pm
L1
Brian B. 205#/150Rx
Brian K. 225#/180Rx
Berenice 105#/140
Sam 145#/171Rx
Loni 45#/246
Carrie J. 140#/178Rx
Brian T. 235#/160Rx
Lolly 65#/161
Alex M. 65#/180
Megan 115#/151
Rey 195#PR/132
Nuria 160#/189Rx
Aileen 140#/170Rx
Candace 185#/182Rx
CFOS Ryan 235Rx
4pm
L1
Summer 80#/102
Carissa 100#/150Rx
Carolyn 120#PR/195Rx EC
Chris F. 195#PR/171Rx EC
Christina G. 145#PR/156Rx EC
Kevin C. 185#/120 EC
Sonya 75#/101Rx
Damian 215#/156Rx
Scott 135#/157Rx
Jean 75#/171
Ethan 15#/220
L2
Essence 95#/15:00
Bear Rx 185#/15:00
Heather R. Rx/15:00
Ira 10@185#/15:00
CFOS
Chris B. 197Rx
Jean 147Rx
Luke 175Rx
5pm
L1
Tsu 90#/163
Marissa 105#/125Rx
Cami 85#/152
Gaby 85#/230
Perry 150#PR/160Rx
Ed M. 205#/157Rx
Mark 165#/142Rx
Elizabeth 50#/160
Brittany 115#/157Rx
L2
Ian Rx/15:00
Steve-O Rx/15:00
Brent 13@165#/15:00
Andy 165#x?/15;00
CFOS Milly 194Rx
6pm
L1
Joe 225#/150Rx
Josue 225#/172Rx
Nick 275#/181Rx
Dylan 75#/180
Clara 95#/175
CFOS Gary 194Rx
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