OHS-Stick Hops/CF Kids-JV and Varsity/Open Gym

cgmacnewyaa4dqlWednesday November 9,2016

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

Open Gym:6:00-8:00pm

WOD EMOM12 1:MRE OHS 95/65/45 2:MRE Lateral Stick Hops 12"

SKill/Strength: EMOMx4 5 OHS w/Empty Bar 10 Stick Hops 12" then Load Bar for WOD weight

Warm Up: Coach Led Group Dynamic Warm Up then Mobility

5:00 Coffey RX 185 Kate 35\ 198 Mercedes 45\ 210 Debbie 55\ 274 Jim N. RX 307 Jim B. 75\ 160 Glenna mod Lisa RX 221 Jim L. 55\ 115 Rachel 45\ 275

6:00 Dan RX 360 Katie RX 220 Shawn 85\ 306 Catie 55\ 197 Victor 65\ 259 Mike RX 176 Brendan 45\ 282

7:00 Denis 45\ 188 Jenny RX 267 Marcia pvc-line hops\ 254

9:00 Sink 75\ 190 April 55\ 191 Melissa 45\ 197 Meaghan 55\ 240

10:00 Kevin front squat\95\ 330 MKR RX 176 Lou RX 250 Corinne RX 244 John 65\ 240 Kristy front squat 25\ 249