CrossFit Baseline/Back Squat-Strict Press/CF Kids-Varsity/Happy BDay Sinker

Monday October 30, 2017

:-) Happy Birthday Sinker :-)

CF Kids:Varsity(13-17 years)5:00-6:00pm

CrossFit Baseline 500 m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

Strength: Back Squat 3x10 add 10# to weight from 10-10

Strict Press 3x5 climbing to heavy 5

Warm Up: High Knee Runs (front to Back) 20 Jumping Jacks High Leg Kicks 15 Air Squats Hip Openers 10 Catalyst Bend and Touch Bear Walk (to rig)Inch Worms (to Front) 10 Push Ups Get a Band Lateral Walk w/ Squat (up and back on rig) 5x20 Superman holds

0500 Mercedes RX 6:35 Kate JPU 6:41 Maria RB 5:59 Erin Gr JPU 7:00 Erin Sh JPU 6:04 Jocelyn R 5:33 Jim N RX 4:50 Tim B RX 5:18 Grant G 5:38

0600 Victor RX 5:07 Jeremy JPU 6:00 Vin RX 4:54 Curtis RX 4:47 Joe V RX 5:22 Tim W RX 5:50 Meghan W RX 6:43

0700 Matt G RX 5:42 Jose RX 4:55 Marcia MOD 10:40 Ron RX 6:24 Katie RX 5:02 Tim G RX 5:09

0900 Kristy RX 5:12 Rob RX 5:24 Dre RX 5:11 Tim M RX 5:13 Brigid JPU 9:54 Bill O JPU 8:23 Beetle RX 4:40

1000 Jesse RX 6:13 Metz RX 5:06 Malopy RX 4:05 MKC RX 5:53 Mel T RX 6:10 Mrs Reed RX 6:20 Mr Reed RX 5:02 Ed RX 3:56 Louis RX 4:33 Jaymi RX 5:03 Jack RX 5:34

1600 Ehlers Rx 5:08 Sinker Rx 5:58 William Rx 5:120 Tony Rx 5:18 Gary Rx 5:01

6:00 Mike 6:32 Ashley Rx 4:50 Lori Rx 5:42 Tommy Rx 5:25 Nicole (JPU) 6:38 Jenny Rx 6:50 Nick Rx 5:03 Christine Rx 5:43 Lynne (JPU) 7:09 Julie Rx 6:30 Jackie (JPU) 6:19

7:00 Kelly Rx 5:04 Chuck Rx 4:56 Allison Rx 6:07 Jeremy Rx 4:45 Faarooq (ring rows) 5:57 Kathy Rx 6:42 Donovan Rx 4:35 Mike 9:10