Run-Oly-BJs/Weighted Sit Ups/No CF Kids Today/Happy BDay Corinne

Corinne BDay Friday August 7, 2015

!!!Happy Birthday Corinne!!!

For our AMer please come in today even if you usually don't attend Fridays and welcome Alex Griff as the coach. Alex will be working all the AM classes today. So please take a sec and introduce yourselves so he can get your names on the board and in MindBody and say "hello." You will be seeing more of Alex beginning in September as the newest member of the staff.

NO CF Kids Today!!

WOD 22 min Cap 800 m Run 21 C&J 135/95/70 21 Box Jumps 24/20/20 step up 400 m Run 15 Snatches 135/95/70 15 Box Jumps 24/20/20 step up 200 m Run 9 OH Walking Lunges 135/95/70 9 Box Jumps 24/20/20 step up

Skill/Strength: Tabata OH Med ball Sit ups 20/14/10

Warm Up: 300m row-SPRINT (Men 1:38/500 pace-Women 1:55/500 pace) then Broad Jumps Snatch Balance w/ Empty Barbell Plate Halos Jumping Lunges KB SDHP then Mobility -Shoulders/wrists -hamstrings/calves

5:00 Mercedes 70/ 20:38 Meghan 70/ 76 Reps Phil Rx 19:56 Reese 95/ 18:38 Lisa 75/20:32 Maria 70/ 72 Reps

6:00 Eric W 115/ 18:20 Katie 75/19:53 Kathy 45/ 20:30

7:00 Jose 75/16:36 Shelby 55/ 19:39 Curtis Rx 18:10 Maura 45/ 17:43 Shawn S 95/ 17:10 Audrey 25/19:39 Jillian 45/ 19:42

8:00 Griff Rx 13:15

9:00 Beetle 135 Back Rack Lunges/19:24 Julio 75/19:45 Sarah R 55/ 18:10 Dan Mc 75/ 17:35 Terri 55/ 17:08

10:00 Brett 95/ 22:00 Dan S 105/ 21:05 Fred Rx 18:21 Tim M 75#/17:53 Meaghan 65/22:00 Genelle 55/ 21:11

4:00 Jail 75/20:39 Jen 55/20:17 MKC 75/19:14 Chris E. 115/19:44 Miller Time 115/20:50 Tom Rx/21:59 Adrian 95/18:10 Tony 95/20:36 Anne 45/24/17:03 Dawn 65/21:32 Tim 115/20:37 Kevin 95/17:06

5:00 Joanna 65/16:52 Matt B. 95/17:27

6:00 Rick 95(Row)/20/23:51 Ed Rx/21:59 Lori 55/18:01 Reed 65/74 Reps Ron 95/21:42 Gareth Rx/18:46 Milo 115/21:25 Eric 95/25:20 Anette 25/15:52 Sean R. 65/19:38