Coach Nick's Class August 27, 2012 at 7:01 am 6AM Erica: 4 rds Rope climb prog./15 unbroken Matt A: 7 rnds +10WB 9du max1 Robin: 6rx; c/o 4rd (18′ time out) 20 min time cap on $-out
Coach Dave A. August 27, 2012 at 10:08 am 0900 class 10 min cap on cash out Chris C- 5 rds 15 wbs 1/2 up rope Adriane 5+9 W/B 10lbs rope pull margie 7rnds #10wb rope pulls Lesley 5rds +4wall balls RX Dave J 8 rnds 1 WB rx c/o 8:40 rx phillip 7 rx widick todd 5 rds single unders 10×60 Randi 7 + 9 WB RX Meagann 6rds RX c/o 7rds Sotro 7 +15wb c/o 5rds Peggie 6 rounds 5 wall balls, 10lb ball Jackie V 5 rounds 15 wall balls 10# ball, 3 rope pulls from ground, 5 pull up with black band, alternating, 10 seconds single under non stop Carrie 6rnds+ (+15squats/3pull-ups) *subbed pull-ups for rope climbs
Coach Dave A. August 27, 2012 at 10:57 am 1000 class worked on Du’s then did row cash out Monica 5 rds+ 15 wb 10#/rope pulls, 5:40 1000m row Ron 5 rnds+3wbrx c/o 5:04 Harvey 8 rounds rx / 4:50 1000M row mehdi 4 rounds Ryan – 4 rounds each/5:25 interval row did cash oout of: 250m row, 30 seconds rest 4 rounds
Rachel R August 27, 2012 at 4:24 pm Way to go CFRC coaches and members! It was awesome to see you guys kick ass saturday!!
Trev & Mike V August 27, 2012 at 5:09 pm 3PM Jana V: 5 rd 10#, c/o 10min Joyce 6 rounds RX Toni 5 rounds #10 Landon 4 rounds Rx, c/o 10 min 4PM Cookie: 4rds +8 wbs RX c/o 10 min DU attempts Jamie 5rds + 15wbs 3 rope pulls, 10 min DU attempts LaMarre 9 Rnds Rx, Cash Out 6:29 Rx Perea (a.k.a Nancy’s best friend) 8rnds & 2 wall ball rx
Coach Erik's Class August 27, 2012 at 6:40 pm 1700 Paul S 7 +1 Rx c/o 7:17 Thomas: 6 rds rx Brandon 7 rds RX DAMN YOU PAUL!
Coach Nick's Class August 27, 2012 at 8:04 pm 6:00 pm Drew 4rds 30lb mb pull ups Nate L: 7 Rx Mike F 5 rds + 15 WB RX Rachel R- 5 rounds RX/ 10 lb wall ball Chris C: 5 rounds RX Rope/ #16 Ball Kristine: 4 rounds RX rope/ #10 wall balls Gaby 4rds 6wb 14#/ Coach Erik-10 Rx’d+(30lb ball) C/O 6:26 jackie hall #10 5 rounds 9 wall balls c/o 35 total Wayne RX 4 RDS 10 WB c/o 5 rds Richard: RX 4 RDS Melissa: 3 RDS + 13 wall balls 10#/mod rope; 30 double unders in 10 min Berny #16 3RD’s WB (6 pullups per/rd) $out 10min DU attempts Anthony 6 rds RX C/O 1rd Jordan C: RX 4 rounds Liz C.: 10# wall ball, 6 pull ups green band (moved up from purple yay!!). Cashout: 10 min attempt DU Bob K: 20# wb, 2Rd, c/o 3 rds Mike L: 6 Rounds RX + 9 Wall Balls Kelly: 4 rounds + 8 (walking lunges/ 6 pullups) DU attempts= ?
Coach Nick's Class August 27, 2012 at 8:08 pm 1900: Todd Porter: 6rndsRX+30#WB C/O 8:36RX Heidi: 3 rounds 15 WB #10 C/O DU attempts Sagie 3rds 14 WB #10 C/O DU attempts Cliff: 5rds 14 RX +30#WB C/O 9:05RX katie: 3rds 10lb high target, pull ups + 11wb
6AM
Erica: 4 rds Rope climb prog./15 unbroken
Matt A: 7 rnds +10WB 9du max1
Robin: 6rx; c/o 4rd (18′ time out)
20 min time cap on $-out
0900 class 10 min cap on cash out
Chris C- 5 rds 15 wbs 1/2 up rope
Adriane 5+9 W/B 10lbs rope pull
margie 7rnds #10wb rope pulls
Lesley 5rds +4wall balls RX
Dave J 8 rnds 1 WB rx c/o 8:40 rx
phillip 7 rx
widick todd 5 rds single unders 10×60
Randi 7 + 9 WB RX
Meagann 6rds RX c/o 7rds
Sotro 7 +15wb c/o 5rds
Peggie 6 rounds 5 wall balls, 10lb ball
Jackie V 5 rounds 15 wall balls 10# ball, 3 rope pulls from ground, 5 pull up with black band, alternating, 10 seconds single under non stop
Carrie 6rnds+ (+15squats/3pull-ups) *subbed pull-ups for rope climbs
1000 class worked on Du’s then did row cash out
Monica 5 rds+ 15 wb 10#/rope pulls, 5:40 1000m row
Ron 5 rnds+3wbrx c/o 5:04
Harvey 8 rounds rx / 4:50 1000M row
mehdi 4 rounds
Ryan – 4 rounds each/5:25 interval row
did cash oout of: 250m row, 30 seconds rest 4 rounds
Way to go CFRC coaches and members! It was awesome to see you guys kick ass saturday!!
3PM
Jana V: 5 rd 10#, c/o 10min
Joyce 6 rounds RX
Toni 5 rounds #10
Landon 4 rounds Rx, c/o 10 min
4PM
Cookie: 4rds +8 wbs RX c/o 10 min DU attempts
Jamie 5rds + 15wbs 3 rope pulls, 10 min DU attempts
LaMarre 9 Rnds Rx, Cash Out 6:29 Rx
Perea (a.k.a Nancy’s best friend) 8rnds & 2 wall ball rx
1700
Paul S 7 +1 Rx c/o 7:17
Thomas: 6 rds rx
Brandon 7 rds RX DAMN YOU PAUL!
6:00 pm
Drew 4rds 30lb mb pull ups
Nate L: 7 Rx
Mike F 5 rds + 15 WB RX
Rachel R- 5 rounds RX/ 10 lb wall ball
Chris C: 5 rounds RX Rope/ #16 Ball
Kristine: 4 rounds RX rope/ #10 wall balls
Gaby 4rds 6wb 14#/
Coach Erik-10 Rx’d+(30lb ball) C/O 6:26
jackie hall #10 5 rounds 9 wall balls c/o 35 total
Wayne RX 4 RDS 10 WB c/o 5 rds
Richard: RX 4 RDS
Melissa: 3 RDS + 13 wall balls 10#/mod rope; 30 double unders in 10 min
Berny #16 3RD’s WB (6 pullups per/rd) $out 10min DU attempts
Anthony 6 rds RX C/O 1rd
Jordan C: RX 4 rounds
Liz C.: 10# wall ball, 6 pull ups green band (moved up from purple yay!!). Cashout: 10 min attempt DU
Bob K: 20# wb, 2Rd, c/o 3 rds
Mike L: 6 Rounds RX + 9 Wall Balls
Kelly: 4 rounds + 8 (walking lunges/ 6 pullups) DU attempts= ?
1900:
Todd Porter: 6rndsRX+30#WB C/O 8:36RX
Heidi: 3 rounds 15 WB #10 C/O DU attempts
Sagie 3rds 14 WB #10 C/O DU attempts
Cliff: 5rds 14 RX +30#WB C/O 9:05RX
katie: 3rds 10lb high target, pull ups + 11wb