Saturday, 8/1/2015 WOD

AMRAP in 15 minutes of: 10 kettlebell swings (16/24) 10 burpees 10 box jumps Warm up: 400 meter run Old stretch Kb skill work Ramone 5+25 Vicki 5+25 Susan 4+22 sc Herman 6+8 Carlo 7 Maiya 7+23 Roberto 7+12 Alissa...

Friday, 7/31/2015 WOD

3-3-3-3-3 of deadlift Find your 3 rep max at 40 past the hour 10 ground to over head (65/95) 20 wall balls (14/20) 30 pull ups 400 meter run 50 double unders/150 singles 400 meter run 30 pull ups 20 wall balls (14/20) 10 ground to over head (65/95) Warm up 400 meter run Sean’s drill Dynamic stretching John 21:34 Cristy 18:25 Shane 21:34 Heather 15:39 Cynthia 22:03 3D 20:41 Noel 21:26 Jeff 14:03 Shawn 15:43 Andrew 19:07 Ray 24:48 Gonzo 18:27 Maiya nft D 17:19 Guru 18:48 Penny 20:19 Joe 19:13 Carmen 19:13 Eric K 18:48 Jamie K 18:08 Bryan 16:33 Juarez 16:47 JMac 22:51 Caroline 22:26 Karen 18:05 Roberto 17:14 Sundays: Isa 17:46 Christy 18:01 Intro: Julie Strength: Adriana...

Thursday, 7/30/2015 WOD

“Kristen’s farewell workout”  Kristen will be working out at the 5 pm class   You will be missed! 500 meter row then 3 rounds of: 7 front squat (95/135) 30 situps 15 ball slams (20/30) then 500 meter row Warm up: 400 meter row Dynamic stretch Heather 11:08 Jeff 11:35 Shane 16:52 Noel 16:11 Sarena 14:06 Maiya 11:42 Stacey 13:56 Jess 16:42 Randy 16:00 Penny 15:58 Jennifer 15:21 Guru 14:52 Vero 14:55 Ines 14:25 Jake 16:15 Juarez 12:22 Shawn 12:20 Julie 14:56 Rochelle 14:29 McC 12:08 Kristen 11:54 Gordon 11:11 Kip 11:49 Bryan 12:40 Ashley 13:30 Amanda 9:29 Susan 15:01 Justin 18:25 Sara 13:44 Jamie K 16:50 Eric K 13:04 Herman 14:11 Adrian 11:02 Ruth 13:35 Fran 14:00 Andrew 10:56 Gonzo 17:19 Jessi 14:32 Roberto 12:47  ...

Wednesday 7/29/2015 WOD

Yoga tonight at 7 pm. “Heather’s Birthday workout”  3-3-3-3-3 of strict press Find your 3 rep max at 40 past the hour 10-9-8-7….1 of: Romanian deadlift (95/135) Hand release pushups 200 meter run Warm up: 400 meter run 3×20 pullovers Sean’s drill Dynamic stretching Cynthia 75/26:26 Noel 40 24:02 Heather 80 17:57 Shane 95 21:41 Eric 145 19:33 Stacey 85/23:50 Ramone 105/23:25 Maiya 100/18:40 Penny 55/26:30 rx Joe 95/21:17 Bull 135 21:01 Juarez 125/ 23:15 Shawn 155/20:17 T2 115/20:59 Randy 16:55 (Saturdays) McC 115/18:46 JMac 28:26 Kristen 65/20:02 Caroline 70/28:37 Susan 55/17:40 Herman 85/23:09 Kip 145/21:17 Amanda 15:46 Vero 65/22:44 Cait 55/23:48 Adrian 115/15:41 Bryan 115/17:10 Scott 115/22:37 Mike 115/23:21 3D 65/23:02 CQ 75/18:23 Audra 85/? Kim 15:41 Alissa 23:58 D 25:00 Yoga: D Juarez Steph CQ Josh Kevin Christy Bryan Guru Adriana Noel Leah Scott Rochelle Andrew Gonzo Vero Susan Herman Mike...

Tuesday, 7/28/2015 WOD

Yoga at CFTN Wednesday at 7 pm 15-10-6 of: Thrusters (75/115) Bar muscle ups/2 x pullups Warm up: 500 meter row Old stretch Hip/shoulder mobility Bar muscle up progression Times: Noel 11:57 mod Shane 16:21 sc Adrian 13:19 Steph nft CQ 18:00 mod Maiya nft Andrew 18:45 165 Ray 11:37 sc Gonzo 16:02 sc Heather 45 reps 115 Jeff 21:47 165 Penny 7:59 sc Vero 7:49 sc Guru 13:33 sc Eric K 11:50 sc Jamie K 12:42 sc Shannon 11:11 sc Vicki 8:13 sc Eric 14:13 Bryan 11:01 sc Caroline 11:11 sc T2 8:10 sc D 9:20 sc Adrian 11:00 Joe 6:25 sc Mike 9:11 sc Jessi 10:05 sc Fran 11:42 sc Estrella (Intro) Saturdays: Isa 15:13 Christy 15:13 Sunday: Vero...