Back Squat 5,3,2,1,1,1
Deadlift 5 X 3
Post loads.
Coaching Tips: Warm up properly prior to any max load lift attempts. Take as much rest as needed to achieve the load goal for each lift.
Happy Birthday, Dusty! Enjoy your day of NO CARDIO!
Claire Brady is set up correctly for her 1RM attempt at the deadlift. The success you have in the deadlift starts with the proper set up. Bar along your shins. Back set tight. Weight on your heels. Big inhale. Stand up. Claire pulled 240#.
Happy Birthday Double DEE!!!
Happy Birthday big guy!
5:15am
Rose BS 165# PR DL 165#
Lisa BS 170# DL 195#
Don BS 275# DL 275#
8am
Shelly BS 100# DL 105#
Julie BS 135# DL 125#
Dano BS 255# DL 315#
Dusty BS 305# DL 315#
JoJo BS 295# DL 275#
Shawn BS 285# DL 275#
Ja’Rodd BS 315# DL 315#
9:00am
Monica 165# PR/165#
Scotty 370# PR/-
Teshina -/225#
Mike 260# PR/305#
Happy Birthday Dusty! Another fellow December baby!
Carissa 145#PR/180#
Tiffany 135#/125#
Michelle 145#PR/155#
Julia 165#/180#
Happy Birthday, Dusty. I’m sure you’re bummed you missed my signing of “Happy Birthday” and accompanying tap dance. I guess you’ll just have to wait until next year. I hope you have a wonderful day!
Happy Birthday Dusty! You should have requested today’s WOD be a mile sandwich with situps and pullups. Then when they posted your score as the top time of the day (thanks to the special CFEC birthday adrenaline boost) you could really rub it in… Use your head man!
Claire- Nice job on the DL!!!!
Thanks Phil.
Happy birthday dusty!
Dusty, I have underwear older than you! Probably just as strong too!
Happy B-Day (no-that doesn’t stand for beer)!
5pm
Bill 295#PR/315
Tyler 245#PR/275#
David K. 225#PR/235#
Jessica 140#/145#
Sloane 160#PR/165#
Amelia 185#/–
Jon 245#/–
Kim 125#PR/115#
Susan 100#PR/135#
Amy 150#PR/150#
Phil 225#PR/235#
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