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5/25/17

Happy Birthday Derek H! Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up a donation box at CFA during Murph and the BBQ, but she will take donations at anytime for the next week. Knit or Crocheted Scarves and Hats Cool-Ties/Bandana Coolers (Make Cool Ties) Paracord Survival Bracelets (NEW STYLE! Bracelets) Beanie Babies, Webkinz, Amigurumi, or other Small Plush Toys (6 inches or smaller)- Hand Sanitizer (1 to 3 ounce size) Socks (preferably black, brown, green, tan; not white) Drink Mix Packets (single serve, Kool-Aid, Crystal Light, etc.) Gum Lip Balm (with extra seal) Mouthwash – Travel size Tissue (individual packets) QTips (travel size packets) Moist Towelettes (individual packets) Sunscreen – Travel size, Non-Aerosol #supportourtroops🇺🇸🇺🇸🇺🇸

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
15 Air Squats
15 Sumo DL 155/125
2 Legless rope climbs

ADV RX as written
RX rope climb
Scaled 6 Pull-ups

Cool Down

Metcon (No Measure)

Station 1:      pec smash
Station 2:      scapula/teres major/deltoid/lat. smash
Station 3:      pigeon stretch
Station 4:      your choice

Each station is 4 minutes

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 25, 2017

Male Clients

1

Private

5:30 PM CrossFit

10 + 13

2

Colby
Wollak

8:30AM CrossFit Class

8 + 31

3

Kyle
Baker

5:30 AM CrossFit

7 + 0

4

Derek
Halford

12:00 PM CrossFit

6 + 31

5

Derrick
Ledford

12:00 PM CrossFit

6 + 16

that is brutal

6

Brandon
Hedrick

5:30 AM CrossFit

5 + 31

6

Toni
Huber

5:30 AM CrossFit

5 + 31

7

Lanny
Natoli

4:00 PM CrossFit

3 + 30

8

Darius
Nouri

8:30AM CrossFit Class

6 + 25

1 rd legless

9

Eric
Olinger

12:00 PM CrossFit

5 + 26

10

Robert
Johnson

4:00 PM CrossFit

5 + 13

Almost caught Eric

11

Chris
Morales

8:30AM CrossFit Class

1 + 30

only 2 rope climbs

12

Tom
Collins

5:30 PM CrossFit

10 + 22

155# & pu today

13

Tommy
Grey

5:30 PM CrossFit

9 + 21

135# SDL, pull-ups (work for Murph)

14

Andy
Pridmore

5:30 PM CrossFit

9 + 0

95 sdl, ring row

14

Stephen
Kent

5:30 AM CrossFit

9 + 0

155 dl - scaled 8 ring rows for ea. rope climbs

15

malachi
mcquien

6:30 PM CrossFit

8 + 7

155#. 6 Pull-Ups.

16

Zack
DeBerry

5:30 AM CrossFit

7 + 28

155#/PU

17

Donald
Stewart

6:30 PM CrossFit

7 + 25

1st set r+, sdl 155 pu's

17

Patrick
Mizzell

8:30AM CrossFit Class

7 + 25

pu's

18

Matt
McCall

5:30 AM CrossFit

6 + 30

PU's

19

Drew
Callaway

4:00 PM CrossFit

6 + 23

100# Rope climbs

20

Johnny
Babitz

4:00 PM CrossFit

6 + 19

pull ups 105#

21

Jonah
Johnston

4:00 PM CrossFit

6 + 15

22

David
Fero

5:30 AM CrossFit

6 + 0

135 DL -2 rounds legless 1round leg 2 rounds pull-ups

23

Bob
Swadley

8:30AM CrossFit Class

5 + 32

PU

24

Brad
May

5:30 PM CrossFit

5 + 0

135

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

4 + 27

2

Private

8:30AM CrossFit Class

6 + 24

3

Jennifer
Pridmore

5:30 PM CrossFit

12 + 0

45# SDL, 12 RR

4

Jodie
Silver

9:30 AM CrossFit

11 + 0

KB, RR

5

Nikki
Stewart

4:00 PM CrossFit

10 + 7

85, pull ups

6

Hillary
May

5:30 PM CrossFit

9 + 15

55lb sdl rr

7

Cambell
Vander Haar

12:00 PM CrossFit

9 + 3

155/pu

8

Maddy
Fero

5:30 AM CrossFit

9 + 0

95# 6RR

9

jamie
clark

8:30AM CrossFit Class

7 + 11

65#

10

Amanda
Mendez

8:30AM CrossFit Class

6 + 0

85# SDL, Pull Ups

11

Alyssa
Dias

12:00 PM CrossFit

5 + 32

80#, kippers