Wednesday, 7/1/2015 WOD

CFTN’s and Roberto’s birthday Workout 46 calorie row  then 7 rounds for time of: 1 squat clean (115/165) 20 push ups 13 box jumps (20/24) Warm up: 500 meter row 3×20 pullovers Dynamic stretch Times: Heather 16:50 (115) Cynthia 19:12 (85) CQ 25:22 (mod) Mayra 28:22 (mod) Razor 21:49 (135) Amy 31:23 (mod) Randy 25:00 (125) Gonzo 27:08 (105) Ray 20:49 (mod) Andrew 18:01 (165) Jess 27:46 (75) Ruth 29:28 (95) Q 29:30 (55) Phil 26:58 (95) Bull 20:58 (155) Juarez 26:47 (135) Cristy 23:00 (115) Maiya 19:36 (115) Alec nft Sasha 22:18 (mod) Saunders 35:06 (165) Alissa 22:25 (115) Roberto 20:46 (165) Kristen 19:56 (100) Stacey 22:44 (85) D 23:04 (75) Sarah 23:30 (75) Cait 19:06 (75) Herman 21:55 (95) Rob 25:14 (85) Karina 24:57 (60 Lindsey 8:29 (Intro) Strength: Juarez Gimpy...

Tuesday, 6/30/2015 WOD

 June’s drawing will be held after the 7 pm class. Good Luck! 3-3-3-3-3 of over head squats First set @50%, add 5 to 10 pounds on each set at 40 past the hour: “Isabel” 30 snatches (95/135) at 50 past the hour: “Annie” 50-40-30-20-10 of: double unders sit ups Warm up: 500 meter row Dynamic warm up Times: Steph 6:35(85)/10:35 Heather 6:54(95)/6:59 Andrew 3:42(95)/9:42 Ray 4:52(65)/7:30 mod Gonzo 3:48(65)/15:19 Jamie 4:21(45)/11:28 Isa 4:10(45)/13:05 Karen 4:24(45)/13:20 Sarah 8:40(65)/12:46 Maiya 9:28(95)/6:43 Z 6:18(45)/15:40 Vicki 8:13 3D 3:26(mod)/9:23 Kellyn 4:44 (mod)/12:52 Joel 5:26(75)/13:30 Gimpy 3:38(55)/10:05 Q 6:11(55)/16:51 Guru 5:20(45)/13:48 Bull 4:23(95)/10:45 Saunders 4:39(115)/9:57 Juarez 8:29 Susan 6:36(55)/13:38 Cristy 5:31(85)/7:55 Herman 5:32(75)/12:22 Vince 7:52(95)/12:22 Cait 3:28 (35) Jess 6:09(65)/12:01 Michi 5:36(45)/12:03 Kristen 6:49(75)/10:46 Jessi 5:50(55)/9:58 D 4:38(45)/10:52 Mike 5:23(125)/8:50 Jeff 7:18(135)/7:22 Stacey 6:46(75)/? Karina 6:09(35)/? Strength: Juarez Gimpy Mondays: Alissa 40:55...

Monday, 6/29/2015 WOD

In House Competition Saturday, July 11. Registration closes on July 1. Sign up, pronto.  Vamos, Vamos, Vamos For time: 500 meter row then 5 rounds of 10 hang power cleans (75/115) 20 pull ups 30 wall balls (14/20) then 400 meter run Warm up: 400 meter run 500 meter row Dynamic warm up Times: Cynthia 34:58 sc Jamie 31:11 sc Eric 28:38 sc Jeff 32:30 Heather 32:58 Ray 23:00 mod Gonzo 27:20 mod Andrew 29:56 sc Sarah 35:30 sc Mayra ? Steph 30:48 Razor 23:40 mod Maiya 38:33 Sean mod Randy ? Stacey 46:50 Vince 48:09 Shannon 42:17 sc Juarez 41:37 mod Guru 41:36 sc Alok 33:05 mod Roberto 40:20 Mike 33:01 mod D 44:20 sc Ruth 44:03 sc JMac 47:11 sc Shawn 28:13 mod Kristen 42:11 sc Susan 27:00 mod Herman 37:41 sc Michi 42:03 sc Jake 48:05 sc CQ 37:53 sc Cristy 38:55 Amy 12:02...

Sunday, 6/28/2015 WOD

“Paul”  Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. Five rounds for time 50 Double unders 35 Knees to elbows 20 45 pound overhead walking lunges (total) Times: Adriana 19:31 McC 22:56 3D 25:33 Roberto 32:13 Rochelle 30:00 Vicki 22:10 Emily 39:11 Alissa 27:00 Sean 24:14 Randy 32:00 Dani ?...

Saturday, 6/27/2015 WOD

In House Competition and Anniversary Celebration Saturday, July 11 200 meter run  21 front squats (65/95) 21 push press (65/95) 400 meter run 15 front squats (65/95) 15 push press (65/95) 800 meter run 9 front squats (65/95) 9 push press (65/95) Warm up: 200 meter run Dynamic warm up Times: Kellyn 19:05 sc Vicki 18:28 Sean 15:13 Alissa 17:39 Adriana 15:02 McC 15:27 CQ 18:25 Herman 20:19 sc 3D 17:43 mod Kristen 15:03 Emily 24:37 sc Jessi 22:08 sc Razor 21:19 sc Roberto 16:27 mod Barbells: Juarez 3D Thursdays: Juarez...