Reminder: We are closed this weekend, as CrossFit HQ is holding its L1 cert at CFEC all weekend. We will be substituting our Saturday classes with a kickball tournament at Hillside Rec Center at 8:30 a.m. Come join in on the fun.
Level 1
Back Squat 3,3,3,3,3
+
4 Rounds
200m Run
7 Power Clean and Jerks 135#/95#
3 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Squats
Post load and time.
* That’s 28 reps of C&J’s and 12 rounds of “Cindy” for the whole workout.
Level 2
Deadlift 2,2,2,2,2
+
Overhead Squat 3,3,3,3,3
+
8 Sets
10 Calories on Assault
20 Calorie Row
Rest 2:00 between sets.
Post loads and average time for all 8 sets.
CrossFit Old School
800m Run
+
3 Rounds
20 Med Ball Cleans 20#/14#
15 Pull Ups
10 Burpees
+
800m Run
Post time.
5:15
L1
James 205#/26:27 Rx
Gabriel 75#/27:50
Erica 80#/41:17 Mod.
Tyler H. 175#/24:39
Rob 175#/33:37
Rose 115#/26:01 3 Rds.
Diana 205#/25:07 Rx
Paul 225#/24:33 Rx
8:00
L1
Tim S. 205#/36:05 Rx
Stroup 235#/19:24 3 Rds.
Tiffany 105#/12:17 2 Rds.
Lauren 165#/24:53 Rx
Sonya 85#/22:27 2 Rds.
9:00
L 2
Alex 245#/-/2:11 Rx
CF O S
Felica 24:02 Rx
Scotty 22:21 Rx
Tina 24:17 Rx
12:00
L1
Tina H. 145#/35:10 Rx
Nicole 135#/31:28 3rnds
Brian 235#/32:26 Rx
Sam 205#/26:52 Rx
Steve-O 275#/22:32 Rx
Darin 165#/34:07
4PM
L1
Delilah 125#/36:24
Dylan 275#/19:56 3 rnds
Jimmy 225#/31:05Rx
Sarai 75#/38:35
Clarissa 85#/38:57
L2
Jake 365#/175#/ 1:55 Rx
Jeff W 335#/155# / 1:22
Trapp 335#/165#/ 1:48 Rx
Ira 455#/245# /1:36 Rx
5:00
L1
Mark 215#/26:24
Severen 185#/30:09 Rx
Tyler B. 165#/29:28 Rx
Jean 205#/36:19 Rx
Moses 215#/43:05
Dave M. 305#/20:09 Rx
Dubya 275# PR/28:43 Rx
Chris B. 365#/22:35 Rx
Morgen 110#/15:02
L2
Barbara 185#/90# PR/1:22 Rx
CF O S
Cami 34:43 Rx
Noah 27:44 RX
Jeria 26:42 Rx
Linda 25:32 Rx
6:00
L1
Dave O. 105#/26:52
Cameron 26:34 Rx
Joe V. 235#/24:16 Rx
Sloane 175#/24:23 Rx
Gary 195#/26:53 Rx
Anrea P. 15#/25:58
Clara 130#/25:58
Marisa 165#/23:45 Rx
CF O S
Carrie 26:53 Rx
I like what you guys are up also. Such intelligent work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my web site :).
I like this site so much, bookmarked.
I really can’t believe how great this site is. Keep up the good work. I’m going to tell all my friends about this place.
This site looks better and better every time I visit it. What have you done with this place to make it so amazing?!
Howdy Partner. You look like the type of guy who needs to have a little fun. You can have all kinds of fun at http://camgirl.pw/ That’s the most exciting site on the internet. You’ll never experience a dull moment there. Go ahead, give it a try. Just remember to be on your best behavior. Cowboys can be rowdy. Try not to drink too much time at the saloon before heading on over there.
Talking to this blonde beauty is much more fun than playing the lottery!
Every guy out there needs to relax from time to time. You’re no different. The best way to relax is by talking to a super hot babe. There are plenty of sexy ladies at http://camgirl.pw You can do a whole lot more than just talk with these cuties. They’re also looking to have the same exact type of fun you are.
Are you smiling yet? Probably not. You haven’t visited http://camgirl.pw You’re going to have the biggest smile plastered all over your face after you visit that site. It’s jam packed with the hottest online performers. You’ve never seen or heard anything quite like this before.
You need to get rid of stress. There’s no need to keep it bottled up. Have yourself a little fun by talking to some hot girls at http://camgirl.pw It won’t take you long to realize this site is filled with wall to wall babes. No site on the internet has all the cuties that this one does. Check it out and put a smile on your face. You definitely deserve one.
Sick and tired of being bored? There’s nothing at all good to watch on TV these days. How many cat videos can you watch at YouTube? What you really want is some live adult entertainment. That’s what http://www.camgirl.pw is all about. It’s 24/7 excitement like you’ve never seen before. Check it out and tell a friend. Something this good needs to be shared.
A break is what you need. The perfect place to take a much needed break is http://www.camgirl.pw Relax and enjoy yourself. There are plenty of hot babes here to help you unwind.
Here’s a new list for today. I hope you all are having a great week. Good luck with your backlinks!
Here’s today’s free proxy list. Use these with your SEO tools.
This is a new list for today. I’m sorry about the last two lists. You may find some proxies not working the way they should. There was also duplicates in the list. I’m still learning about free public proxies. I hope you can make good use out of this list.
I hope you all are having a good weekend. I’ve got a new list for you. This one contains more sites.
Here’s a new list of free proxies. All you need to do is load them into your SEO tools. Thanks for visiting my site. I hope you’re having a great Monday!
I just added a new fresh list of links. I hope all of you had a great weekend. Now it’s time to get back to work and build some links.
Here’s a list of free public proxies. The list is a little smaller than usual. You should still be able to make good use out of it.
Some days you just need to kick back and relax. You can do a whole lot of that by visiting http://www.camgirl.pw There are plenty of hot babes to keep you occupied. Have yourself a good time and don’t forget to make a friend or two.
You’re not going to be able to take your eyes off of these babes. Each and every one of these girls are super hot. This is the one site where you can have an unlimited amount of fun. That site is http://www.camgirl.pw and you’re going to want to bookmark it.
I have a new fresh list of proxies available. Download the text file and put them to good use in your SEO tools.
I added a new list today. I’m going to try to find new sites in a slightly different way. Read all about it by clicking the link above.
Here’s a new list of free proxies. I hope you all are having a great Monday.