Stick Jumps-C&J/Mobility-C&J/CF Kids-JV&Varsity/Open Gym/Happy BDay Rich

Wednesday September 20, 2017

:-) Happy Birthday Richie :-)

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

Open Gym:6:00-8:00pm

WOD EMOM12 Odd:24 Lateral Paralette Jumps Even:1 C&J 185/135/95 (HEAVY!!)

Accessory Work: Mobility then EMOM6 1 Rep C&J Work up to heavy C&J for WOD

Warm Up: Walking Lunges to Back Door Broad Jumps Down Rig 15 Air Squats 10 Push Ups 20 Spider Lunges 5 Dive Bombers 20 Plate Halos (10 right/10 left) 20 Plate G2OH

0500 Chuck Mod Debbie 95 Mel 105 Meghan 95 Jim N 145 Tim B 125 Jim L 75 Julia 55 MKMC 105 Mike F 165

0600 Beetle 165 Jose 125 Joe V 165 Rob 135\145 Rocky 95 Tim M 135 Jennay RX Nacho RX Jeremy S 135

0700 Matt G RX Tim G 165 Mel T 90 Jenn B 75 Marcia MOD

0900 John mc Rx Ed OK Rx Lou Rx Dawn I forgot to ask... sorry :( jesse Rx Bill O. 105 Vin 150 Kristy 130 Jamie 75 Leanne 95 Malopy 225

1000 Meghan T. 110 Jaymi 120 Elizabeth 60 Mr. Reed Team Mrs. Reed Team Matt D. Rx Kevin Rx Ericka 105 Ade 205 Brian C. 135 Julia 105 Sam B. 115 Ed OR 195