Please come join us at 9am for a fun filled Sunday morning of CrossFit. Our Sunday 9am class is always FREE and always FUN. Bring your family and friends, neighbors and co-workers and anyone else who is interested in elite fitness.
WOD Sunday 9/20/2009
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9am Free Class
5 Rounds
7 DB Push Ups 35#/25#
7 DB Thrusters
14 DB Walking Lunges
Dawn 20:08
Adam 21:43
Al 23:43
Donna 23:43
Denise 20:00 (4)
Jennifer O. 21:00 (4)
Liza 20:00
Mike 18:51 RX (7 Rounds)
Audria 20:16
Tyler 24:28
Bill 12:42 RX
Karen 24:00
Cathy 23:00
Greg 20:58
Christine 23:00 (4)
Andrea 22:30
Mallory 19:11
Laura 19:40
Jennifer D. 20:12
10am
“The Bear”
5 Rounds
7 Reps of The Complex
400m Run
(1 rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press)
Add weight each round, if you drop the bar, 7 Burpee penalty before picking the bar up again.
total time/final weight/# of burpees
David 41:40/105#/28
Traci 35:17/63#/7
Julia 31:33/73#/0
Sara 36:00/40#/0
Deanna 41:40/50#/7
Michelle Z. 19:20/58#/0 4 rounds
Kim 35:50/63#/0
Brad 31:10/125#/7
Jim 30:41/80#/7
Chrissy 23:28/63#/7
Amelia 23:34/73#/0
Carrie 24:42/58#/0
Lisa 27:43/83#/0
Hey Becca, Happy Late B-Day! I know I saw you Saturday morning but didn’t get to chat much. You had a Birthday wod to smash! We’ll make it up to you.
Puzzo, that’s even better than Buzzo. You need to change your log in to that. Drunken clown? Possibly. We’ll have to find out about that one.
Let us know when you’re planning on being back in the area. If it’s off hours we can arrange a special work out for you.
Congratulations go out to Tony and Robert for getting their CrossFit Level I Certification. Way to represent you two.
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