The gym is closed this weekend, as CrossFit HQ is having its L1 cert at CFEC. The classes will be replaced by a kickball tournament at Hillside Rec Center, just off Fletcher Parkway at 8:30 a.m.
Level 1
1 Mile Run
+
3 Rounds
40 Wall Ball 20#/14#
30 Double Unders
20 Deck Squats 25#/15#
10 Burpees
Post time.
Level 2
5 Rounds
10/7 Calories on Assault Bike
5 Hang Squat Snatches 115#/75#
– Rest 5 minutes –
3 Rounds
500m Row
10 Burpee Pull Ups
– Rest 5 minutes –
1 Mile Run
Post time minus 10 minutes.
CrossFit Old School
EMOM for 20 minutes
1st minute: 30 Double Unders
2nd minute: 5 Deadlifts / 4 Hang Power Cleans / 3 Jerks 95#/65#
3rd minute: 10 GHD Sit Ups
4th minute: 5 Burpees / 10 Overhead Walking Lunges 45#/35#
Post Rx or cycles completed.
5:15
L1
James 29:59 Rx
Beverly 34:12 Rx
Carolyn 34:36
Gabriel 23:00
Lauren 24:39 Rx
Mike D. 27:19
Rob 23:00
L 2
Lindsey 31:26 Rx
Milly 28:26 Rx
Amadi 24:51 Rx
JoJo 22:12 Rx
CF O S
Jennifer 17
Cathy Rx
Barbara 17
Paul Rx
8am
L1
Travis 40:18
Laurie 35:57 (2 rounds)
CFOS
Stroup Rx
Tim S. 15
9am
L1
Anthony 30:54
CFOS
Tina 17
Lisa Rx
Felica Rx
12pm
L1
Nacho 39:30
Darin 41:55 Rx
Emily 25:29 Rx
L2
Steve-O 27:52 Rx
CFOS
Tina H. Rx
Nicole Rx
Dave M. Rx ( 115#/ Hades Rope)
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4pm
L1
Clarissa 41:02
Sarai 40:02
Jimmy 33:92 Rx
Pat 36:58
Elizabeth 37:11
Delilah 45:18 Rx
Mike 41:14
Kennedy 27:20 Rx
L2
Maddie 36:22 Rx
Jeff w 30:26 Rx burpee bmu
Ira 41:54 Rx
Jake 37:44 Rx burpee bmu
CFOS
Chris B Rx
5pm
L1
Blake 30:53 Rx
Vegard 35:28 Rx
Garret 33:46
Mark 40:04
Briley 26:13 Rx
Cameron 38:40.
L2
Warren 42:53 Rx
Trapp 29:17 Rx burpee bmu
CFOS
Morgen 6
Cami 10
6pm
L1
Ron 38:00
David 38:00
Katie 36:06
Marisa 29:09 Rx 20# WB
L2
Gary 33:00
Sloane 33:00
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