Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Attention Members!!!! There will be no morning classes (6am to 8am) on Tuesday 1/19/10.
Warmup
3 rounds of:
10 Pullups
10 Pushups
10 Squats
10 Box Jumps
Test
Push: Bench Press 1xBW
WOD
1st
Bench 5-5-5
Weighted Pullups 5-5-5
*If you can’t do weighted pullups, then do strict pullups. If you can’t get strict pullups, do 3rnds of (assisted as needed) max rep pullups.
2nd
“Grace”
For time:
135lb Clean and Jerk, 30reps
*Scale the weight for Grace to complete WOD in less then 10min.
AM CLASS:
Bench/Weighted Pullups/Grace
AS Rx’d
Ryan M. 255/35/3:21
Hani 225/75/5:00
Other than rx’d
Mike B. 175/Assis/7:21
Steve R. 135/Assis/4:26
rx’d
Chris-195/5:15
Scott-180/8:19
Craig-6:15,50reps
Lt-215/4:53
Paul-225/3:19
Steph-110/4:52
Luis-225/3:00
Kyle-195/3:49
Other
Chabot-70/5:58
Tracy-85/4:30
Someone always has to be different….
225/assist/9:17
tim…week2 paleo for me..42 pts
Good job Mike. Keep it up….
Change of plans everyone. We will be open on Tuesday morning and closed Wednesday morning. The reason is the electric company is doing work near the building so there will be no power in the AM. So I’ll see you all tomorrow morning.
What no post for evening class