Sunday at 10am, please join us for a workout and a beer as we send Sean off to Virginia. He has been a member of our family for the past 5 years and we are sad to see him go. It would be great to see everyone there!
Level 1
AMRAP in 15 Minutes
6 Power Cleans 115/75#
6 Alternating Front Rack Lunges
6 Bar Facing Burpees
6 Pull Ups
+
EMOM for 12 Minutes
Odd: 10 DB Strict Press
Even: 6 Alternating Pistols
Post total reps and load for dumbbells.
Level 2
AMRAP in 15 Minutes
30 Double Unders
20 Wall Ball 30#/20#@10′
5 Muscle Ups (W=3)
+
EMOM for 12 Minutes
Odd: 3 Deadlifts @80%1RM
Even: 5 Strict HSPU (W=3)
Post total reps and load.
Crossfit Old School
3 Miles Airdyne
50 Wall Ball 20#@10’/14#@9′
50 Burpees
3 Miles Airdyne
Post time.
5:15
L1
James 120 Rx/25#
Mike S. 100 Rx/25#
Delilah 96/12#
Rob 72/45#
Tyler H. 102 Rx/35#
Michael 98 Rx/25#
Milly 139 Rx/20#
L2
Amadi 114/250#
Jake 218 Rx/335#
Newman 206 Rx/315#
CF O S
Jennifer 29:44
Barbara 28:23 Rx
8am
L1
Tim S. 120rx/35#
Walt 134Rx/25#
Dylan 157Rx/30#
Serena 148Rx/20#
Andrea –/18#KB
L2 Andrea 226 (Bar M/U’s, 14#WB)
9am
L1
Tina 159Rx/20#
Felica 148Rx/12#
Lisa 174Rx 85#/20#
Amanda 132/15#
Tiffany 144/12#
Monica 174Rx/20#
April 120/20#
CFOS Steve A. 26:39Rx
12pm
L1
Jill 141/20#
Nicole 120Rx/15#
Tina H. 171Rx/20#
Wendi 99Rx/20#
Tracey 162/20#
Court 138Rx/30#
Brian T. 156Rx/35#
Ray 102/50#
Ed M. 110Rx/30#
Essence 150Rx/100#
4pm
L1
Chris B. 138Rx/50#
Mark 115#/25#
Emiglio 129/25#
Joanna 102/15#
Lauren W. 156Rx/20#
Warren 168mod/40#
Severen 160Rx teen/20#
Sonya 112/12#
Nicole L. 111/20#
David 110/35#
Jimmy 128Rx/35#
Pat 147Rx/30#
Cami 106/25#
Linda 130Rx/20#
L2
Jeff W. 275Rx/335#
Heather 262Rx/275#
Scott 208Rx/–
Trapp 255Rx/335#
Blake 215/365#
5pm
L1
Mark 106/35#
Elizabeth 113Rx/20#
Elsa 132/15#
Kelsey 90/10#
Will 129Rx/35#
Monica 161Rx/12#
Jess 93/15#
Jeria 102Rx/15#
Steven 81/25#
Jean 128Rx/25#
Summer 91/12#
Drew 10Rx 135#/–
Dave M. 183Rx/40#
L2
Nik 273 20# (oops)/225#
Drew –/325#
Brent 218Rx/315#
Ira 145/365#
CFOS
Steve-O 25:12Rx
Jim 27:21Rx
Tasha 31:00Rx
6pm
L1
Mike 102Rx/35#
Maddie 183Rx/25#
Sloane 206Rx/20#
Terry 216Rx/40#
Carrie 169Rx/20#
Marisa 198Rx/25#
Heather P. 140/25#
L2 Hayden 183/315#
CFOS Shelly 35:10Rx
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