Level 1
Front Squat 5,5,5,5,5
+
AMRAP in 10 Min
10 Bar Facing Burpees
10 Overhead Squats 75/53#
Post load and total reps.
Extra Credit
1 Mile Run for time.
Level 2
AMRAP in 20 Min
2 Overhead Squats 115/73#
2 CTB Pull Ups
200M Run
*Keep adding 2 reps until time is up
Post the last number of completed reps.
Extra Credit
AMRAP in 10 Min
60′ High Sled Push 180/120#
60′ Walking Lunge
60′ Run
Barbell Club
Deadlift 5,5,5,5,5 (E3MOM)
+
Bench Press 5,5,5,5,5 (E3MOM)
+
EMOM for 10 Min: 2 Split Jerks
Post loads.
CF Old School
5 Rounds
:45 sec work, :15 sec rest
Ball Slams 25/20#
Calorie Row
KB Swings 53/35#
Calorie Airdyne
DB Thrusters 30/20#
Post total reps.
5:15
L1
Erika B. 83#/89
Carolyn 105# PR/69 EC: 10:00 Row
Morgan 133#/80
Rob 150#/46 EC: 9:37
Tim 125#/61 Rx
Joe V. 135#/46 EC:9:07
Diana -/80 Rx EC:12:40
Adam 150#/59 Rx EC:9:07
Paul 175#/103 Rx
L2
Josh C. 12 Rx
John N. 12 Rx
Diana – EC:4+1 Rx
8:00
L1
Milly 113#/101 Rx EC:9:23
Briley 143#/102 Rx
Felica 98#/68 Rx EC:7:44
Carlyn 198#/104 Rx 63# L2 EC:
L2
Milly 12 Rx EC:4Rx
Carrie J. 12 Rx EC: 4Rx
Juan 10 Rx EC: 5+2 Rx
Teshina 16 Rx 93#
Mike 14 Rx EC: 6+sled Rx
Carlyn EC: 5Rx 180#
9am
L1
Ed M. 175#/90Rx
Eric Mc. 195#/82Rx EC:8:42
Madison 103#/77Rx EC:7:30
Michael 150#/85Rx EC:9:06
Essence 113#/102Rx EC:10:17
Tiffany 63#/81Rx EC:10:17
CFOS
Aaron T. 302Rx
Scotty 302Rx
Tina 334Rx
4pm
L1
Alfredo 115#/88
Nicole 83#/69
Hannae 65#/102 EC: 800M 5:32
Sonya 65#/80
Bryan B. 165#/107Rx EC: 7:30
Chris F. 185#PR/64 EC: 7:48
Kevin C. 105#/60
Christina G. 133#/65 EC: 9:40
Brian T. 205#/93Rx EC: 8:44
Ira 225#/61Rx 95#
Angelic 83#/60 EC: 8:58
Jean 115#/55Rx EC: 9:48
CFOS Sarah B. 311
L2
Pat: Completed
Chris B. 14Rx EC:7Rx
Kenny 14Rx
Steve-O 16Rx EC:6+sled Rx
Maddie 10Rx
Bear 12Rx EC:5+sled Rx
Aaron T. 14Rx EC:7Rx
Chad 10Rx EC:5Rx
Dylan 12Rx
Aaron S. 12Rx EC:4Rx
5pm
L1
Candace 135#/76Rx
Garison 165#/100Rx EC:7:33
Dustin 200#/103Rx
Ryan 200#/125Rx
Jeria 93#/70
L2
Sean 12Rx EC:7Rx
Brent 12Rx
Shane 10Rx EC:5Rx
Ed A. 14Rx
Tyler R. 18Rx
CFOS
Danny 250
Justin 249
6pm
L1
Pam 73#/67
Ruby 113#/66Rx
L2
Gary 12
Anthony 12Rx/EC5Rx
Jake 12Rx
Kevin 14Rx/EC6Rx
Joey 18Rx
Jessica10Rx/EC6RX
CFOS
Shelly 237Rx
BBC
Adam 305#/190#Rx
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