February 15, 2014

1796987_781484103034_807909357_oCouples Who Sweat Together, Stay Together

Shane and Abby Wessel “Muscle Ups”

And They Are Supporting Inner Alliance!!

The Open Is Right Around The Corner!  Danny Broflex

Announcements!

Competitors:  Stop Procrastinating and Sign Up for the Open Here!  Then, after you register, Armand will place you on teams.

SIGN UP FOR CLASSES!!!!  Click Here to register.

Kilo Solo:  Men/Women Rx Individual Competition. 1 Day. Sunday February 23. Lay it on the line. For more information and to register go to www.thegymcf.com/competitions

RX:   Front Squat 5×3 @ 9 RPE. Then, 4 rounds for time of 500m row, 10 Push Press (40/60), 10 Front Rack Lunges (40/60)

Gold:  Front Squat 5×3 @ 9 RPE. Then, 4 rounds for time of 500m row, 10 Push Press (35/50), 10 Front Rack Lunges (35/50)

Silver:  Front Squat 5×5. Then, 4 rounds for time of 500m row, 10 Push Press (Bar), 10 Front Rack Lunges (Bar)

Barre:  No Class

Hot Yoga: No Class

Competitor:  Google Doc

14 Responses to February 15, 2014

  1. Belmer says:

    WOD: 17:59 Rx
    FS: 80, then 100 for next four sets

    Did WOD first

  2. Grant Grabinoski says:

    130/135×4
    13:29

  3. Amber says:

    FS: 25k 5×3
    WOD: 15:50 (15k)

  4. Dave M says:

    FS 80, 90, 95, 100, 105 x5
    WOD 17:26 Gold

  5. Flo says:

    FS 80 90 95 100 100 triples

    wod: 15:40 gold

  6. Kyle Duvall says:

    Front Squat: 87×2, 90×6

    WOD: 15:08Rx

  7. Alicia R says:

    Front squat: 45×5
    WOD: 15:05, 25k

  8. Lindsey A says:

    FS: 55k Gold

    WOD: 17:21 30k

  9. Eric R says:

    FS: 120 x 5
    WOD: 14:05 RX

  10. Juan says:

    FS: 60×2; 70×3
    WOD: 18:08 40k

  11. adamb says:

    Fs-80-85-90made 2 failed on 3rd 80 80
    wod 18:27 gold started rx that provide to be a bad idea for me so went gold after first round.

  12. Jessica Wass says:

    FS: 75, 80×4
    WOD: 13:46 Rx

  13. Blair says:

    FS: 50×5
    WOD: 17:50 40k

  14. Brandi Bartholomew says:

    Fs:: 45, 50,50,55,60
    Wod: 15:13 rx

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