December 16, 2011
Saturday, December 17th, 2011
1. Get a head start on the new year! We will be starting a new two-week series of OnRamp classes for beginners, Monday night at 7pm! Classes are every Mon-Wed-Thurs at 7pm for two weeks. Size is limited, so call 918-850-5069 to reserve your spot!
2. We will be cancelling the NextGenCF Kids! class today due to scheduling conflicts. We apologize for any inconvenience.
9am: NextGen CF Kids! - Canceled!
10am: Members WOD
11am: Competitors WOD
WOD: "DT"
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time
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DT 9:50 rx'd
Posted by: Chad | December 17, 2011 at 12:10 PM
18:47 rxd
Posted by: Sarah Rich | December 17, 2011 at 12:13 PM
Amanda 8:53 rx'd
Posted by: Adam h | December 17, 2011 at 01:00 PM
Lafortune 5k:
26:16
Posted by: Barber | December 17, 2011 at 05:09 PM
20 minutes:
1st min. - Row (Ashley )
- Plank (Connor)
2nd min. - Row (Connor)
- Plank (Ashley)
3rd min. - Row (Ashley)
- Ball Slam (Connor)
4th min. - Row (Connor)
- Ball Slam (Ashley)
5th min. - Row (Ashley )
- Plank (Connor)
6th min. - Row (Connor)
- Plank (Ashley)
Continued thru 20 minutes
Good workout
Posted by: The Briggs | December 17, 2011 at 05:55 PM
12:20 rx'd
Posted by: Mr. Dubbs | December 18, 2011 at 04:12 PM