Deads-Heavy Wall Balls/CF Kids/Open Gym/Happy BDay Chris & Monica

deadlift Wednesday November 16, 2016

:-) :-) Happy Birthday Chris E :-) :-) :-) :-) Happy Birthday Monica W :-) :-)

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

Open Gym:6:00-8:00pm

WOD EMOMx10 Odd:12 Deadlifts 225/185/135 Even:12 Wall Balls 25/20/14

Skill/Strength: Deadlifts 5x5 climbing to WOD weight

Warm Up: Group Dynamic Warm Up then Mobility

5:00 Raquel 55\10 Glenda 105\10 Matt RX Ray RX Jim 185\25 Bam Bam lift Tim 165\20 Lisa RX

6:00 Katie 125\14 Joe 205\25 Jose 125\20 Mike RX Matt RX Josh RX Mickey 205\20 Rocky 165\20 Geri 55\10 Vin 185\25

7:00 Brendan 115\14 Marcia 25\5 Peter 115\20

9:00 Sewnig RX April RX Chris 185\25 Andre 185\20 Genelle 135\25 Bill 155\20 Sam 155\14 PJ RX

10:00 Carlos RX plus 275\25 Brett RX John 145\20 Kevin RX Randy 185\20 Tim RX Erin 125\14 Caitlin 95\14 Louis RX