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12/2/16

Happy 40th Birthday to me! FYI: Saturdays WOD is going to be one if not two of our potential Competition WODs for Battle Of The Lake in February. The Big Clean Complex is NOT going to be one we practice this Saturday. So if you can make it please do so......The more the merrier.

Weightlifting

Clean and Jerk (3 sets of 2 +1 then 1 C&J @ 80%)

Clean and Jerk

2 Cleans + 1 Jerk 65%
2 Cleans + 1 Jerk 70%
2 Cleans + 1 Jerk 75%
1 Clean + 1 Jerk 80%

Metcon

Metcon (Time)

4 RFT:
15 Calorie Row
15 Wallballs (20/14#)
15 C2B

ADV RX
4 RFT:
25 Calorie Row
25 Wallballs (20/14#)
25 C2B

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

Whiteboard:

Friday, December 02, 2016

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

1 x 1 @ 275 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 265 lbs

3

Colby
Wollak

8:30AM CrossFit Class

1 x 1 @ 255 lbs

4

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 250 lbs

5

Private

5:30 AM CrossFit

1 x 1 @ 205 lbs

6

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 195 lbs

6

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 195 lbs

7

Robert
Edwards

6:30 AM CrossFit

1 x 1 @ 180 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Matt
McCall

4:00 PM CrossFit

1 x 1 @ 165 lbs

8

Tom
Collins

5:30 PM CrossFit

1 x 1 @ 165 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 155 lbs

9

Nick
DiSabato

4:00 PM CrossFit

1 x 1 @ 155 lbs

10

King
of Verdict ...

12:00 PM CrossFit

1 x 2 @ 145 lbs

115, 125, 135

10

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 145 lbs

10

Zack
DeBerry

5:30 AM CrossFit

1 x 1 @ 145 lbs

115/125/135/145

11

Marcio
Lima

5:30 PM CrossFit

1 x 1 @ 115 lbs

going light

12

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 105 lbs

12

Vinnie
DiSabato

4:00 PM CrossFit

1 x 1 @ 105 lbs

13

Rhett
Reiser

4:00 PM CrossFit

1 x 1 @ 90 lbs

13

Ty
Callaway

4:00 PM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 2 @ 165 lbs

2

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 120 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 115 lbs

4

Jennifer
Taylor

4:00 PM CrossFit

1 x 1 @ 105 lbs

5

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 95 lbs

5

Shannon
Fichter

12:00 PM CrossFit

1 x 1 @ 95 lbs

hang cleans and jerks

6

Megan
Frasure

6:30 AM CrossFit

1 x 1 @ 90 lbs

7

Karina
Collins

5:30 PM CrossFit

1 x 1 @ 85 lbs

60 , 65, 70, 75, 85

7

Susan
Sterling

5:30 AM CrossFit

1 x 1 @ 85 lbs

65, 75, 75

8

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 80 lbs

9

Amanda
Mendez

8:30AM CrossFit Class

1 x 1 @ 75 lbs

10

Lynn
Callaway

9:30 AM CrossFit

1 x 1 @ 35 lbs

11

Private

4:00 PM CrossFit

4 x 12 @ 0 lbs