Front Squats-KB Swings-Run/

[youtube https://www.youtube.com/watch?v=xE4N6G4xJHU&w=560&h=315] [youtube https://www.youtube.com/watch?v=oylx0Up7nG8&w=560&h=315]

Wednesday Sept 24, 2014

CF Kids: JV(6-12 years)4:10-4:45pm Varsity(13-17 years)5:00-6:00pm

Open Gym: 6:00-8:00pm

Yoga: 8:00-9:00pm

Paleo Challenge Day 23/30...One Week Remains!!!

WOD 21 Front Squats, 135/95/65 21 KBS, 70/53/35 400m Run 15 Front Squats, 135/95/65 15 KBS, 70/53/35 400m Run 9 Front Squats, 135/95/65 9 KBS, 70/53/35 400m Run

Skill/Strength: 10 min Mobility Work on sticky spots

Warm Up: Group Dynamic Warm Up

5:00 Mercedes 55/35/13:13 Debbie 65/35/12:22 Mankow Rx 12:56 Jessica D. Rx 14:31 Kate 45/18/13:56 Jen P. 65/35/13:40

6:00 Juliette 55/18/10:31 MKH 65/27/11:40 Matt G. 135/53/15:16 Dan B. Rx 13:04 Erik  Rx 15:11 Jenny 95/35/14:35 MKN 25/18/12:42 Andrea  55/25/12:43 Vin 95/53/11:35 Kathy  45/18/15:04

7:00 Beetle Rx 11:11 Michelle 35/20/15:27 Amy 45/20/12:54 Hannah Montana 95/35/17:13

9:00 Eddie Rx 12:16 Grande Rx 11:39 Milo 95/53/14:45 Mac 95/53/12:19 Nola 65/25/14:43 Jess C. 65/35/13:48 Mark 65/35/13:37 James 95/44/15:20

10:00 Dan S. 95/62/15:23 Dawn 65/35/15:37 Mr. Burns 55/35/14:30 Janelle 75/35/14:27 MKC 75/35/15:02 Meaghan 65/27/17:05 Ed Rx 15:44