Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Warmup
3rnds of:
10 Pullups
10 Pushups
10 Air Squats
10 Knees to Elbows
Test
Pull: 10 Pullups
WOD
1st
Deadlift 5-5-5
2nd
For time:
20″ Box Jump, 30reps
95lb Deadlift, 30reps
20″ Box Jump, 30reps
95lb Hang Squat Clean, 30reps
20″ Box Jump, 30reps
95lb Push Jerk, 30reps
AM CLASS:
As Rx’d
Pat 365/13:22
Micah n/a/14:07
Hani 345/11:16
Mike B. 245/14:35
Other Than Rx’d
Mike M. 335 15:18
Tim 165/16:12
Balazs 225/14:55
Josh 285/16:42
Congratulation to Mike Martin who is making huge “leaps” of progress by going up from the 16″ Box to the 20″ box.
Also congratulations to Pat Frizelle who just got a PR of 365 for 5 on the deadlift today. Pat has been working hard on his strength and it is showing off. Good Job.
Thanks Tim, my improvement is a direct result of yours and Nate’s coaching and motivation, you guys are amazing trainers! My goal is to beat Ryan one day at a WOD. Maybe by 2012.
NOON
Gaffney 9:53 RXD
Nate 11:30 RXD
LT 11:00 RXD
Rich 15:29 RXD
Luis 10:07 RXD
Dana 15:37
Edie 16:57
Jorge 12:07 RXD
Garey 11:31
LT 11:00 RXD
Attention CFCM members if you miss a test please try and make it up as soon as possible. By the end of the month everyone should have completed every test and be assigned to their fitness level. We just don’t want anyone falling to far behind.
Thanks
Hey tim I was as RXD this morning…..
‘Welcome to the 11:00 class’ — LT after i blew chunks twice!
I agree with Pat re: the training. At least with Nate; Segur is another story. I’m just kidding. I appreciate all of you guys help…By the way, Tim, I was RX’d today…..for the record.
I PLAYED RX’D WITH THE BIG KIDS TODAY. U BIG MEANIES
EVENING CLASS
RX’D
JIMMY G. 295/10:57
MATT 225/12:45
K.C 405/13:57
JOE E. 275/10:36
PAUL 335/ 9:13
RYAN 455/10:01
A.C. 385/ 9:34
STEPH 255/15:18
SCOTT 285/13:00
JACKIE 175/13:19
JOSH 295/8:19
CHRIS 275/9:00
MEL 205/14:05
OTHER THAN
MIKE R. 200/8:39
TYREL 235/8:37
CURTIS 225/7:57
ALISON 135/13:55
SYLVIA 135/13:08
RACHEL 235/13:55
NAN 16:29
That was a good WOD today. Thanks to Paul and AC for the competition. Pushed my ass…..
8:05 RX’D…i’d like to thank whoever called me out on the white board for the extra motivation…and steph for making me aware of it
Garey, you are noy getting the credit you deserve. I witnessed your rx’d. Keep your head up.