Speed Chipper/C&J 1RM/Boot Camp/15.4 announcement

Thursday March 19, 2015 !!!Happy Birthday Shawn "Shit Break" Coffey!!!

Boot Camp Tonight 5:00pm !No CF Class at 5:00!

15.4 Announcement tonight here at The Box 7:00pm

Be sure to join us and participate in 15.4 Saturday while we accept donations for Workout to Wipeout Domestic Violence.  We are asking for $25 donation.  Checks are accepted written to A New Direction.

WOD 11 min AMRAP Cal Row 50/40 then 9 T2B 7 Ball Slams 30/20 5 S2OH 115/80/65

Skill/Strength: C&J 9x1 Work to Heavy 1 We are looking for a true 1RM, so rest accordingly between lifts and be smart about load climbs.

Warm Up: EMOM Hang KB Snatch Thrusters w/ empty bar Jumping Squats Burpees Lateral Band Walks then C&J Bergener

5:00 Mercedes (87) 65/3_9 Melissa (55) 40/k2e/4 Kate (70) 45/k2e/4+9 Lisa (95) RX+ 30# Ball/4+1 Meghan (92) 55/k2e/3+1 Reese (215) 135/k2e/3+3 Chuck (95) 65/2+9 Joe (145) 115/k2e/4+8 Ryan (200) RX/5+9 Phil (165) RX/4+3 Matt K. (155) RX/5+2 Jessica D. (145) RX/4+9

6:00 Jenny (160) RX/5 Maggie (115) RX/4+12 Michelle (80) 55/k2e/4+3 Katie (120) Sean (160) RX/3+3 Tim (165) 105/Mod./5+14 Victor (115) 75/25/2+9 Jose (95) 75/k2e/20/3+5 Erik (195) RX/5+1

7:00 Gary (285 clean/265) RX+ 135#/5+8 Denni$ (215) Weightlifting

9:00 Beetle (205) RX/5 Milo (115) RX/3+17 Terri (75) 65/20/3+2 Freddie (255) RX+ 135#/40# ball/5+20 John (75) 75/25/3+15 Christy (135) 80/20/k2e/4 Nola (95) 65/20/Mod/5 9-Lives (215 PR) RX/5+14 Corinne (105) RX+ (25# ball)/3+16 Dan S. (165) RX/4+1

10:00 MKC (115) RX/3+20 Tracy (95) 75#/3+16 Dawn (95) RX/3+18 Ed (225) RX/5+6 Kevin (175) RX/5+5

4:00 Nick (195) Rx/5+3 Mason (200) 95/14+16 Doug (165) 95/25/3+6 Chris E. (165) Rx/4+9 Millertime (205) Rx/3+4 Alex (265) Ashley (145) Rx/6+13 PJ (235) Rx+(40# mb)/5+3 Jen M. (95) 65/20/4+3 Matt B. (165) Rx/4+7

6:00 Brett (125) 95/30/2+9 Alice (85) 45/K2E/4+3 Reed (100) 65/25/2+7 Jeremy (175) Rx/3+10 Ron (190) Rx/3+10 Matt (225)Rx/4+7 Nick R. (125) 95/25/1+19 Coffey (185) Rx+vest(40#mb) 3+9 Dave Rx+135/40/6+12 Christine (105) Rx/4+17 Maria (100) 65/25/3+6 Julie Rx+(25#MB) 3+8 Dan (115) 75/25/4

7:00 Nestor (105) 85/25/4 Steve (95) 55/20/KR/2+17 Marlene (35) 35/20/3+9 Shawn (185) Rx/5+5 Jcohn (75) 75/25/KR/3