Level I
30 – 20 – 10
Med Ball Cleans 20#/16#
Box Jumps 24″/20″
KB Swings 53#/35#
X3 Jump Rope Reps
Post time.
Level II
Overhead Squats 5,5,5
+
5 Rounds
5 Squat Snatch 95#/63#
10 Ring Dips
50 Double Unders
Level 2X
20 Ground to Overhead 135#/93#
100 Double Unders
15 GTO 165#/113#
75 Double Unders
10 GTO 185#/123#
50 Double Unders
Post time.
Workout: Tuesday 05/29/012
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5:15am
Rose 18:19 Rx
Monica 12:44 Rx D/U’s
Maria 21:06 Rx
Pam V. 20:02
Ryan V. 19:22 Rx
Aloha 17:03
Christine 21:33
Eddie 16:43 Rx
Carlos 21:13 Rx
Paul 15:37 Rx 30# D/U’s
L2X
Diana 21:15 Rx 103#/123#/133#
8:00am
LI
Allyson 17:21 Rx
Dani 19:25
Summer 16:34 Rx D/U’s
LII
Gabriella 83#/21:24
L2X
Teshina 17:48 Rx 103#/123#/143#
9:00am
LI
Audrey 15:24 Rx
Dawn 14:31 Rx D/U’s
Tina 14:50 Rx D/U’s
Kortney 15:14 Rx
LII
Tiffany 95#/22:52
Christian 135# PR/24:57 Rx
L2X
Scotty 14:20 Rx
10:00am
LI
Marissa 13:35 Rx
Karen V. 17:08
Kendra 21:21 Rx
Traci 18:12 Rx 20# D/U’s
Briley 11:49 Rx 18#/ D/U’s
Amy 16:45 Rx D/U’s
Berenice 22:56 Rx
Ed M. 16:11 Rx
LII
Sheldon 155#/12:41 Rx
Jeff S. 135#/17:25 Rx
James B. 135#/19:24 Rx
Dustin 135#/12:23 Rx
10;00am
L2X
JoJo 17:24 Rx 155#/185#/205#
To all my friends at CFEC,
Unfortunately I am leaving to move to Montana this afternoon. It has been my pleasure to know you all. You guys are like a family to me and I will miss you all so much. I am sorry I can not say goodbye to you all in person. Thank you for all the good times, memories, advise, and friendship. It is funny how life has a way of flipping everything you thought you knew upside down on you. But I guess that is one thing that Cross fit teaches all of us, that even when it hurts, and the end seems no where in sight, just keep moving and eventually you will be a better person for it. I will continue to do Cross fit in Montana, but I know I will not find a community like the one you have at CFEC. My thoughts and prayers are with all of you. God Bless.
Sincerely,
Dustin Michael DeBoer
5pm
L1
Ryan G. 16:25Rx
Breann 15:15
Tyler 19:54Rx
Kristi 15:17Rx
Megan 17:51
Spears 11:34Rx
Eric 26:01Rx
Melissa K. 17:42
Laura 16:03
Bill 18:25
Trisha 14:54
Blake 16:40
Jessica 14:35
Sonya 28:21Rx d/u’s
L2
Grace 78#/14:00 3Rds
Jake 135#/20:32Rx
James W. 115#/21:51Rx
L2X:
Corey 19:35Rx 155/175/205#
Lenny 24:24Rx 155/175/185
Anniken 14:26Rx
L1
Gary 11:50Rx
Scott B 23:54Rx
Suzan 22:05
Carri 18:18Rx
Jessi 11:56Rx
L2
Terry 145#pr/16:51Rx
Arron 135#/21:05Rx
Steve200#/12:53Rx
Mike 175#/-
2X
Justin 15:24 155#/175#/195#
Mike 35:09Rx
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