Front Squats-HSPU/Goat Work/CF Kids/Yoga

Wednesday January 15, 2014

Today is the last day for voting for the Best Gym in Beverly-Mt. Greenwood.  IF you haven't voted, please vote for CFB. http://beverly-mtgreenwood.patch.com/groups/readers-choice/p/vote-help-us-pick-the-best-gym-in-beverlymt-greenwood?yPos=1693

CF Kids: JV (6-12 years)3:55-4:30pm Varsity (13-17 years) 4:30-5:30pm

Open Gym: 6:00-8:00pm

Yoga: 8:00-9:00pm

WOD 30 Front Squats 115/85/55 5 HSPU 20 Front Squats 10 HSPU 10 Front Squats 20 HSPU

Skill/Strength: Goat Work Handstand Holds/HSPU/ Pistols

Warm Up: 5 min DROM 2 Rounds 30 sec each Row (No Straps) KB SDHP Wall Facing Squats Thrusters PVC/Bar HRPU 5 min Band Mobility

5:00 Chuck 65/7:45 Matt C. 115/7:35 Melissa 45/7:13 Jim 115/10:59 Jessica 85/9:54 John R. 115/10:56 Vic Rx/8:20

6:00 Chris W. Rx/14:24 Matt G. 115/11:43 Julie 55/4:51 Dan B. Rx/10:38 Mike 95/10:25 Katie 85/7:49 Erik Rx/10:53 Vin 95/10:06

7:00 Simeko 65/9:42 Michelle 45/8:51 Raegan Rx/10:12 Beetle 115/12:08 Cronin 100/12:20

9:00 Jason B. 115/12:57 Sam Rx+135#/9:09 Angie 65/9:53 Eddie Rx/11:38 Jess D. 85/10:53 Richie Rx/12:03 Mark 75/11:11 Kim 55/10:17

10:00 Nutz 85/9:05 Lindsey 85/13:13 Roz 85/10:02 James 85/10:50 Tracy 75/10:21 Mr. Burns 55/12:26

CFB Kids, WODCoachComment