Level I
Front Squat 5-5-3-2-1-1-1
Then… AMRAP in 15 minutes
25 Double Unders
12 Thrusters 95#/63#
12 Pull Ups
Post Front Squat loads and number of completed rounds.
Level II
5 Deadlift w/30 second hold in lock out on last rep. 300#/205#
10 KB Deck Squats w/30 seconds hold in bottom of squat on last rep. 35#/26#
5 times.
25-20-15-10 KB Swing Ladder 53#/35#
2 Minute Ring Plank Holds
2 times.
Post times.
Reminder: Starting Monday February 1, the first class begins at the new time of 5:15 a.m. The scheduled 5:30 class is being bumped up 15 minutes to allow some clients, who sometimes miss a portion of the workout due to time constraints, time to finish. Please make note of this.
Jason getting nice depth in the thruster.
6:00am
L II
Teshina 18:04 Rx/13:15 Rx
Lisa 16:26/12:30 Rx
Newman 16:27 Rx/11:30 Rx
Paul 15:38 Rx/12:11 Rx
8:00am
L 1
Claire 110# PR/3
Tyler 185# PR/2 Rx
Tina 135# PR/ 4 Rx
Jack 205# PR/ 2 Rx
Janie 115# PR/3 Rx
Sue 65#/3
Mike 165#/3
Andrea 85#/3
L II
Dano 17:51 Rx/15:33
Steele 16:46 Rx/13:30 Rx
9:00am
L 1
Greg 110#PR/3
Amelia 155#/5 Rx
Rebecca 155#PR/ 4RX
Robert 195# PR//4 Rx
David K. 195#PR/4 Rx
Jon B. 205#/4 Rx
Steve H. 215# PR/3 Rx
Chad 195# PR/3 Rx
Liza 110# PR/ 2
Dusty 405# PR/ 3
Jeff A. 195# PR/3
COWLES MT. RUN SUNDAY 1/31 AT 9:00AM
For anybody interested or taking an “active rest” day a handful of us will be running Cowles Mt. Sunday morning 9:00am.
Meeting near bathrooms off Golfcrest parking lot. You can do the front side, top to bottom approximately 5K. That takes on average 40 minutes round trip.
or
You can do front to back down service roads and back over again approximately 10K. Can take anywhere from hour to hour and half.
Not a formal crossfit class so feel free to bring your ipods and water bottles. Start anytime and go at your own pace. The goal should be to run non-stop parking lot to parking lot.
Feel free to post your distance and times.
Diana LII 14:31 Rx/ 11:53 Rx
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