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170106

Thanks for the huge start in 2017. Make sure you introduce yourself to someone you don't know. Let's make sure everyone feels welcomed to our CFBR family.

Metcon (AMRAP - Reps)

30 seconds on 30 seconds off, for 10 rounds
-max effort burpeees

Metcon (No Measure)

In 20 minute perform front squats sets of.
1 set of 5@ 50%
1 set of 5@ 60%
1 set of 3@ 70%
3 sets of 3@ 80%
Add warm up sets as needed.
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Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 06, 2017

Male Clients

1

Mason
Watts

4:30 PM WOD

135 Reps

2

Taylor
Jacobson

6:00 AM WOD

121 Reps

3

Justin
Schelin

5:00 AM WOD

111 Reps

4

Freddy
Martinez

9:30 AM WOD

107 Reps

I miss calculated my first entry

5

Josh
Langston

5:00 AM WOD

101 Reps

6

Benjamin
Lee

4:30 PM WOD

100 Reps

7

Luke
Robinson

4:30 PM WOD

86 Reps

8

Bryan
Winder

6:00 AM WOD

74 Reps

straight legged..

9

Kortney
Ahlstrom

9:30 AM WOD

45 Reps

Female Clients

1

Casee
Richmond

5:00 AM WOD

128 Reps

2

Korina
Darger

9:30 AM WOD

110 Reps

3

Ann
Schelin

5:00 AM WOD

101 Reps

dumb

4

Kat
Allen

5:00 AM WOD

100 Reps

5

Megan
Hanks

6:00 AM WOD

97 Reps

6

Shayla
Hummer

4:30 PM WOD

94 Reps

7

Makayla
Hummer

4:30 PM WOD

93 Reps

10x5. 8x2 9x3

8

Shelly
Howard

6:00 AM WOD

92 Reps

9

Jaci
Watts

4:30 PM WOD

91 Reps

165 front squat pr I think!

10

Miki
Rowan

4:30 PM WOD

87 Reps

11

Kimberly
Skinner

4:30 PM WOD

85 Reps

12

Olivia
Austin

9:30 AM WOD

79 Reps

13

Andrea
Stratton

9:30 AM WOD

73 Reps

I didn't cry! Or puke!

14

Angie
Ellis

4:30 PM WOD

65 Reps

15

Jessica
Jensen

4:30 PM WOD

63 Reps

16

Alicia
Staples

4:30 PM WOD

76 Reps

45# 5 reps/ 55# 5 reps/ 65# 5 reps/ 75# 5 reps/ 85# 5 reps Built ...