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11/22/16

"The real gift of gratitude is that the more grateful you are, the more present you become." Robert Holden

Metcon

Metcon (Time)

Partner WOD
Accumulate 2k meters on the row and run 2k meters total. Also accumulate 200 Sit-ups. Split reps any way you want and rotate any way you want. Do the WOD in any order you want. You can both work at the same time but you can't be doing the same movement together.

Box jump overs

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

Whiteboard:

Tuesday, November 22, 2016

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

10:55

Shawn

1

Shawn
Deluca

5:30 PM CrossFit

10:55

big diesel,, run 1200,row 900

2

Eli
Joy

5:30 PM CrossFit

12:13

Tom C!!!!!

2

Tom
Collins

5:30 PM CrossFit

12:13

Eli is the man!

3

Eric
Olinger

5:30 PM CrossFit

12:20

Erich C

3

Erich
Cloninger

5:30 PM CrossFit

12:20

Eric Olinger

4

Brent
Miller

8:30AM CrossFit Class

13:00

Darius!!

4

Darius
Nouri

8:30AM CrossFit Class

13:00

Brent!

5

Lanny
Natoli

4:00 PM CrossFit

13:15

My-ran

6

Erich
Cloninger

4:00 PM CrossFit

13:21

1000,1000,100 Solo

7

Brian
Shannon

6:30 PM CrossFit

13:30

7

Langdon
McCall

6:30 PM CrossFit

13:30

Brian

8

Bob
Swadley

8:30AM CrossFit Class

13:35

Derek

8

Derek
Halford

8:30AM CrossFit Class

13:35

Big Show Bob

9

Marcio
Lima

4:00 PM CrossFit

13:47

Kendra!

10

Tommy
Grey

5:30 PM CrossFit

14:24

Josh "Ribs" Roberts

11

Drew
Callaway

4:00 PM CrossFit

14:28

ty and johnny

11

Johnny
Babitz

4:00 PM CrossFit

14:28

drew and ty

11

Ty
Callaway

4:00 PM CrossFit

14:28

Drew, Johnny

12

Patrick
Mizzell

8:30AM CrossFit Class

14:30

Melissa!!!

13

Jason
Leach

12:00 PM CrossFit

14:50

Miranda

14

Daniel
Leatherman

5:30 AM CrossFit

16:00

14

Robert
Edwards

5:30 AM CrossFit

16:00

zack/dan

14

Zack
DeBerry

5:30 AM CrossFit

16:00

Dan/Bobby

15

Josh
Roberts

5:30 PM CrossFit

14:24

Tommy....knee-ups

16

Adam
McCall

6:30 PM CrossFit

19:55

3k row and run, 300su. Megan and Eric

Female Clients

1

Katie
Powell

4:00 PM CrossFit

10:35

with Greg

2

Myra
Harmon

4:00 PM CrossFit

13:15

Lanny

3

Kendra
Caruso

4:00 PM CrossFit

13:47

4

Jill
Olinger

4:00 PM CrossFit

14:14

Katie T

5

Private

8:30AM CrossFit Class

14:30

6

Kelly
Nouri

8:30AM CrossFit Class

14:50

Melissa H :-)

6

Melissa
Holden

8:30AM CrossFit Class

14:50

Kelly..my jam partner

6

Miranda
Morales

12:00 PM CrossFit

14:50

Jason

7

Angie
Clayton

9:30 AM CrossFit

16:50

8

Karina
Collins

5:30 PM CrossFit

16:51

9

Susan
Sterling

5:30 AM CrossFit

17:50

Thank you, Justin!!

10

Jennifer
Taylor

12:00 PM CrossFit

18:03

Lynn!!!

10

Lynn
Callaway

12:00 PM CrossFit

18:03

jen t

11

Megan
Frasure

6:30 PM CrossFit

19:55

3Krow&run/300su- hubby and Adam

12

Kayla
Whitlock

6:30 PM CrossFit

21:03

12

Stacey
Nance

6:30 PM CrossFit

21:03

partner with Kayla

13

Leslie
Auton

5:30 PM CrossFit

13:58

2K row, 100 SU...solo. Abs sore after lots GHDs Saturday!

14

Rhonda
Halford

12:00 PM CrossFit

15:29

single

15

Sydney
Kiser

5:30 PM CrossFit

16:18