It is January 31st. Can you believe an entire month of 2010 has already slipped by? Have you met any of your goals, set any new PR's? If not, now is your chance. Choose from one of these three benchmark workouts, set a PR and get your name on the board!
"Nancy"
5 Rounds
400m Run
15 OH Squats 95#/63#
"Helen"
3 Rounds
400m Run
21 KB Swings 53#/35#
12 Pull-Ups
"Nicole"
AMRAP in 20 minutes
400m Run
Max Pull-Ups
Post times to comments. (For Nicole, rounds and total pull-ups.)
10am Free Class
400m Run
21-15-9
Wall Ball 20#/16#
Pull-Ups
200m Run
21-15-9
KB Swings 53#/35#
Box Jumps 24"/20"
400 Run
Post times to comments.
Congratulations to Joy Walsh for her successful completion of CFEC's Beginner's Classes. Welcome to the jungle Joy, I can assure you, the animals are all friendly.
COWLES MT. UPDATE
It was a great day for a trail run up Cowles Mountain. Pablo, Chadillac, Lenny, Newman, Newman’s Brother Mike, Andrea and Kailynn. Scotty texted me that he PR’d getting to the top in 2 hours flat (Still don’t know if he was pulling my leg).
Everybody completed the 5K weaving in and out of all the foot traffic while Newman and Chadillac tackled the backside 10K.
Great job everybody! If you want to improve your run times during your wods I highly recommend running Cowles as training runs.
9am
“Helen”
Chrissy 11:25RX PR
David K. 10:57RX PR
Jeri 15:40
Rebecca 10:19RX PR
Tina 11:15RX PR
Kristi 16:30RX PR
Jennifer O. 13:59
Tyler 13:28RX PR
Dana 15:12
“Nancy”
Jon B. 17:59RX PR
Amelia 15:50RX PR
“Nicole”
Anna-Maja 5/42
Robert 6/120RX
10am
Brad 23:02
Josh 15:32RX
Dawn 18:48
Juliann 17:11
Dianne 27:03
Jeff D. 23:20
Audria 23:22RX
Brenda 24:30
Michelle Z. 17:20RX
Deanna 22:13
Jeff H. 21:25
Renee 21:25
Jim D. 15:56RX
Tina 17:12RX
Laura 20:35
Rainy DNF
Paul 21:20
Kristi 23:40
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