Lunges-DUs-BMU/CF Kids/Open Gym

Wednesday July 1, 2015 ***No 5am Friday July 3*** All other classes on schedule plus added 8am **Regular Schedule Saturday July 4**

CF Kids JV(6-12 years) 11:10-11:45am Varsity(13-17 years) 12:00-1:00pm

Open Gym 6:00-8:00pm Free Intro 6:00-7:00pm

WOD 20 Min Cap 50 Behind Neck Lunges 115/85/65 75 Double Unders 25 Bar Muscle ups/C2B 75 Double Unders 50 Behind neck Lunges 115/85/65

Skill/Strength: Mobility -Shoulder Band Work -Foam Roll -Foam Roller w/ OH KB Stretch Then EMOM 6 5 Push Press+ 3 Bar Over Burpees

Warm Up: 400 m Run then OH Walking Lunges Thrusters w/ Empty Bar Broad Jumps Pull Ups/Jumping Pull Ups Ball Slams

5:00 Mercedes 55/S/BR-C2B/ 16:20 Kate 45/S/BR-C2B/ 18:52 Ray 95/S/C2B/ 18:17 Adrian 85/DU/C2B/ 18:31 Felipe 95/S/C2B/ 14:58 Matt K. 105/S/C2B/ 13:18

6:00 Erin 35/S/G-C2B/ 11:30 Kathy 15/S/B-C2B/ 13:50 Tim 85/S/B-C2B/ 16:00 Mike M 95/S/C2B/ 15:28 Erik W. 85/DU/C2B/ 15:27 John V. 65/S/G-C2B/ 15:00

7:00 Andrea 45/S/G-C2B/ 14:16 Molly 25/S/ G-C2B/ 17:35 Shawn 95/DU/C2B/ 17:42 Brett 65/DU/B-C2B/ 18:42 Curtis Rx/ 18:43 Traivis 115/S/C2B/ 16:34

8:00 Christy 265# squat/80# press/300# Deadlift =645# total

9:00 Beetle 115/DU/c2b/255 reps Eddie 115/DU/c2b/12:26 John Mc 115/DU/c2b/18:27 Richie 95/S/PU/19:24 Ashley 85/DU/p-BMU/19:59.9 Geri 25/S/b-PU/19:37 Sink 75/S/PU/17:01 Genelle 65/S/r+b-c2b/19:08 Rachel 35/S/b-PU/13:09 Christy 85/S/g-c2b/17:23

10:00 Sarah 65/S/g-c2b/11:56 Joanna 75/S/PU/14:34 Juliette 25/S/g-c2b/10:15 Matt G. 85/DU/c2b/18:21 Danny 35/S/r+b-PU/210 reps Alyssa 45/S/g-PU/15:20 MKC 75/DU/c2b/14:14 Jess C. 55/S/g-PU/16:30 Bridget 25/S/g-PU/19:52