Announcement
Friday, December 19th following the 5pm class will be be having a game night, pot luck, and white elephant gift exchange! Sign ups for the pot luck will be at the front desk. Please bring the whole family!
Level 1
1 Mile Run
30 Clean and Jerks 95/63#
1 Mile Run
Post time.
Level 2
7 Rounds
1 Rope Climb
1 60′ High Sled Push 180/120#
10 Overhead Squats 135/93#
Post time.
Barbell Club
EMOM for 10 Min
Odd: 3 Deadlifts @ 90%1RM
Even: 5 Strict HSPU
+
EMOM for 15 Min
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Snatch
Post loads.
CF Old School
3 Rounds
1 Min Each Station for max reps of
Power Snatches 95/63#
Overhead Squats
Lateral Bar Hops (R+L=1)
Bent Over Rows
Bar Rollouts
Rest 1 Min
Post one total number of reps.
5:15
L1
Erika B. 23:52
Barbara 23:04
Tom T. 30:20
Emily 19:12 Rx
Milly 21:03 Rx
Shiloh 19:20 RX
Jennifer 23:27
Carolyn 22:39 Rx
Joe V. 24:49 RX
Paul 23:00 Rx 115#
CF OS
Josh C. 290 Rx
8am
L1
Steve A. 21:17Rx
Sean 20:10Rx 135#
CFOS
Vince 191
Cathy 161
Alex D. 241Rx
9am
L1
Kevin 23:09Rx 135#
Tim 26:45Rx (row)
L2
Steve-O 23:03Rx
Brian K. 31:31Rx
CFOS
Carrie J. 251Rx
Tina 196Rx
Sami 167
Monica 187Rx
10am
L1 Rob M. 26:35Rx
L2
Terry W. 4+7
Ryan 30:52 95#
CFOS Andrea 221Rx
12pm
L1
Brian T. 20:40 Rx
Court 10:17 ( 225#, Squat Clean & Press/ 5K Runs).
Christina 25:46 Rx
L2
Jeff 27:01 Rx
Candace 33:02 (5 Rds). @ 93#
CFOS
Briley 313 Rx
Jeff J. 165 Rx
Ed A. 255 Rx
5pm
L1
Ed M. 22:27 Rx 115# (Row)
Chris F. 20:27 Rx
Luke 17:14 Rx
Summer 25:01 45#
Bryant 17:41 Rx
Roarke 20:00 1/2
Jennifer 20:00 1/2
Dustin B. 24:48 Rx
L2
Aaron T. 26:15 Rx
Juan 31:08 115#
CFOS
Lindsey 177 Rx
Chris B. 231 Rx
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