Level 1
Partner Workout
“Fran”
21-15-9
Thrusters 95#/63#
Pull Ups
+
“Jeremy”
21-15-9
Overhead Squats 45#/33#
Burpees
+
800m Run with KB 53#/35#
One person works, one person rests. Both do the run together.
Post time.
Level 2
Partner Workout
“Fran”
21-15-9
Thrusters 95#/63#
Pull Ups
+
“Elizabeth”
21-15-9
Power Cleans 135#/93#
Ring Dips
+
“Karen”
150 Wall Ball
One person works, one person rests.
Post time.
CF Old School
1 mile run
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
1 mile run
Happy Birthday to Coach Paul!!
Happy Birthday, Paul!! I hope you have a great one. Thank you for all your encouragement, support and dedication over the years! Everyone wishes you the best and can’t wait until you come back!
Happy Birthday Paul!
Happy Happy Birthday Paul!! You are an amazing coach and role model. Thank you for your dedication to the gym and to us, it means the world!
Happy Birthday Paul
Happy birthday Paul
5:15am
L1
Dawn/Rose 17:45Rx
Melody/Laurie Rx 20:38
Carlos/Eddie 21:38Rx
L2
Ryan/John N. 19:11Rx
Newman/Peter 22:46Rx
CFOS: Rob M. 51:28Rx
Happy Birthday Coach Paul! Thanks for always believing in me, it makes me want to work harder. I hope you have a great day!
Happy Birthday Paul!
8am
L1
Steve A./Kelly 16:18
Milly Rx/Angela 20:14
Rachel/Ryeli 27:21
Aaron/Paul M. 15:35Rx
Michelle/Lindsey 20:11Rx
Adrienne Rx/Erin K. 21:30
Victor E./Rich 21:11Rx
L2
Alex D./Walt 15:43Rx
Nate C./Brad 15:15Rx
Kevin “Fran” 5:37Rx
CFOS
Kayli 42:15Rx
Heather F. 49:01
Grace 45:46Rx
9am
L1
Kristi/Heather R. 15:18Rx
Carrie J. Rx/Jaclyn 19:30
Ruthie/Marlette 23:30
Gabe 30:54
L2
Kenny/David L. 12:13Rx
Kyle/Mike F. 13:33Rx 135#/185#/30#
Happy Birthday Paul, Hope you are having a great day!
10am
L1 Tiffany/Andrea 18:05Rx 53#OHS
L2 Mike Mc. “Elizabeth” 11:05Rx
12pm
L2
Ed A./Christian 15:06Rx
Jeff J./Teshina 24:18Rx
Happy B-Day Paul!
Happy Birthday Paul!! We hope you had a wonderful trip!
5PM
L1
Mike/Chad 20:22RX
Donny/Nate 21:38RX
Sloane/Gary 15:25RX
Jessica/Alan 29:00
Kat (jeremy+run) 20:15RX
Marcus 33:11
L2
Caleb/Joey 12:48RX
CFOS
Aaron 48:25RX
Sonya 69:06RX
Shelly 57:40
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