Level 1
*Choose loads for the following; aim for 70-80%1RM and complete all sets with the same load
EMOM for 5 Min:
5 Back Squats
+
EMOM for 5 Min:
5 Press
+
20-18-16-14-12-10-8-6-4-2
1-2-3-4-5-6-7-8-9-10
Wall Ball 20/14#
Pull Ups
Post loads and time.
Level 2
15 Rounds
1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Jerk 165/113#
100M Sprint
+
For completion: accumulate 5 Min L-sit hold.
Post time.
Level 2X
15 Min to find 1RM of the following complex: 1 Hang Squat Snatch + 1 Squat Snatch *touch and go
+
EMOM for 15 Min: 1 HSN + 1SN @ 75%1RM
+
1 Mile Sandbag Carry 70/50#
Post loads and time.
CF Old School
100 Calories Airdyne
100 Power Snatches 75/53#
Post time.
5:15
L1
Rose 95#/45#/15:35 Rx
Laurie C. 103#/53#/12:57 Rx
Cathy 83#/45#/17:59 Rx
Jennifer 53#/33#/14:38
Gin 53#/43#/11:14
Carolyn 33#/45#/14:11
Rob M. 155#/80#/15:18 Rx
Shane 115#/85#/11:53 Rx
175#/105#/18:29 RX
Jess 83#/53#/15:46
Dawn 103#/53#12:32 Rx
Brad W. 160#/100#/15:37 Rx
Paul 165#/95#/9:40 Rx
L2
Milly 32:15 93#
Terry 38:45 Rx
Newman 32:40 Rx
CF OS
Carrie M. 34:38 RX
Diana 22:53 Rx
8:00
L1
Debbie 53#/53#/11:18
Jared 165#/75#/12:48 Rx
Heather 53#/33#/11:21 Rx
L2
Abdul 45:00 Rx
Paul M. 28:15
Alex D. 27:36
Alex 30:46
9:00
L1
Sami 53#/43#/8:12
Tina 115#/65#/11:12 Rx
Megan 83#/43#/16:38 Rx
Madison 73#/43#/8:04
Julia 63#/43#/13:05
Kristen 63#/43#/15:15
L2
Ryan 31:38 Rx
Heather 29:00 Rx 133#
Sloane 30:01
Jeff S. 32:10 Rx 185#
10am
L1
Eric 205/ 105/ 17:21
Deborah 99#/ 46#/ 22:16
Jesse 125#/ 95#/ 22:16
Jeff S. 225#/115#/ 11:04 Rx
L2
Briley 33:00 Rx
James W. 43:27 Rx
Steve-O. 36:27 Rx
CFOS
Heather R. 22:16 Rx
Sloane 23:11 Rx
My L2 was actually 29:00 RX 133#
4pm
L1
Lolly 73#/ 43#/ 17:56
Rich 185#/ 85#/ 14:02 Rx
Monica 93#/ 53#/ 8:57 Rx
Laurie S. 53#/ 53#/ 14:56
Gabe 155#/ 95#/ 15:00 1/2
Pat 155#/ 95#/ 13:43 Rx
Kevin C. 95#/ 75#/ 19:28
Christina 63#/43#/ 14:37
Dylan 185#/ 115#/ 13:54 Rx
Scott 135#/ 75#/ 15:36
Sonya 63#/ 33#/ 20:17 Rx
Mike R. 135#/ 75#/ 18:36 Rx
Shiloh 93#/ 53#/ 15:44 Rx
L2
Aaron T. 30:30 Rx
Jimmy 34:12 2 min. L-Sit
Wendi 34:00 98#
Scott 25:00 1/2 L-Sit
CFOS
Chad 24:46 Rx
5pm
L1
Monica G. 83#/43#/ 13:42 Rx
Danny 95#/ 65#/ 14:14
Ashlea 53#/ 33#/ 12:22
Cassidy 53#/ 33#/ 13:00
Ryeli 53#/ 33#/ 13:00
Kevin 155#/ 85#/ 8:20 Rx
Candace 33#/ 33#/ 8:00 MOD
Jonathan 75#/ 65#/ 6:30 MOD
Paul S. 33#/ 53#/ 14:01
Danielle 115#/ 53#/ 8:38 Rx
Gloria 35#/ 15#/ 15:00
Kelly 33#/ 43#/ 11:44
Kaitlin 15#/ 15#/ 13:00
L2
Ira 32:45 MOD L-Sit 195#
Tiffany 29:00 Rx
Susan 31:30 MOD L-Sit
Sean 33:05 Rx
Don 28:30 2 Min. L-Sit
Brian K. 31:00 Rx
Chris B. 41:35 Rx
CFOS
Emily 20:36 Rx
Dano J. 22:27 Rx
Ed. A. 17:58 Rx
Steve-O. 17:55 Rx
L2X
James W. 145# 1RM / 125# Rx
Aaron T. 145# 1RM / 125# Rx
Jimmy 125# 1RM/ 95# Rx
Chad 105# 1RM/ 90 Rx
6pm
L1
Ruby 95/ 55#/ 15:48 Rx
Bernardo -/ 12:08
Rick 225#/ 135#/ 25:00 Rx
Alen 45#/ 55#/ 19:08
L2
Jessica K. 41:26 Rx
Kyle 14:10 Rx 205#
Allison 19:25 113# No L-Sit
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