Run-PWR Cleans-Pull Ups/Deadlifts/CF Kids/Boot Camp/Happy BDay Erin

Tuesday August 1, 2017

:-) Happy Birthday Erin G :-)

CF Kids:JV(6-12 years)11:15-11:50am Varsity(13-17 years)12:00-1:00pm

Boot Camp:5:00-6:00pm

WOD AMRAP4 200 m Run 21 Power Cleans 115/85/65 MRE Pull Ups Rest 4 AMRAP4 200 m Run 15 Power Cleans 115/85/65 MRE Pull Ups AMRAP4 200 m Run 9 Power Cleans 115/85/65 MRE Pull Ups

Strength: Deadlifts 5x3 climbing to heavy 3

Warm Up: 400 m Run then Barbell Warm Up 10 of each -Good Mornings -Back Squats -Back Rack Press -Thruster -Hang Power Clean then 10 Scap Pull Downs 20 Kip Swings

5:00 D'Bae RX\61 Coffey RX\65 Chuck RX Plus 85#\45 Trent 85-B\41 Iron Man Mike RX\66 Jim N. RX\64 Jocelyn 70-B\53

6:00 Curtis RX\74 Mitch RX\46 Victor RX Plus 95#\42 J'Nae RX\33 Jeremy 95-Ring Rows\19 Jeny 45-G\42

7:00 Matt 115-Row\42 Jose JX\49 Melissa 65\33

8:00 TPC 95\75

9:00 Jaymi Rx\50 Marianne 75-r&b\32 Lisa H. 55-ring rows\33 Meghan T. 85-b\38 Ray Rx\59 Andre 105\42 Bil K. 65\ Jesse 115-jpu\32

10:00 Mike 85\37 Ed Rx\63 Christen Mod. 35#RKBS-Ring Rows\35 Kristy Rx plus VEST\53 LEanne 65-ring rows\37 Mark K. 65-b\47 Kevin S. Rx\76 Eddie Rx\80 Sam B. 75-jpu\47 John M. Rx\48 MKR Rx\45 Erin G. Rx plus VEST\37 Jess C. Rx\36 Matt D. 115-jpu\46 Louis Rx\78 Julio Rx plus VEST\78 Jack Rx\46 MArcus Rx\36 Ericka 65-ring rows\70 Ms. February Rx\43 JB 95\55

4:00 sarah rx\60 Ron rx\94 Chris rx\96 Gary s rx\112 Katie rx\112 Paul 65\80 julia rx\67 Lynn 75\61jp Tony 95\68 Faroog rx\68 Peter rx\65 Meghan m rx\73

6:00 Jackie 65\74 Michael rx\73 Matt rx\108 Jake 55\94 Max rx\76 Jail 75\71 Tim rx\80 Brett rx\86 Dawn 75\33 Eli 55\54 Ellie 35\46

7:00 paris 105\81