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10/19/16

Get your Halloween teams and costumes together. The 28th is approaching. Don't miss out on the funniest day at CFA. Also, please join us with your family from 5pm and on for some food, drinks and live music (Gustavo and Jack's band "The Red Riot"). We will also have Neeley's Mealeys Paleo meals visiting with some samples of food for us to try and have delivery service if we like it.

Weightlifting

Front Squat (3x1, 1x1, 3x1, 1x1, 3x1, 1x1 )

Front Squat

Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

Metcon

Metcon (Time)

For time:
21 - 15 - 9
Calorie Row
Thrusters (115/80#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (115/80#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (115/80#)

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

Whiteboard:

Wednesday, October 19, 2016

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 312 lbs

2

Eric
Olinger

5:30 PM CrossFit

1 x 1 @ 255 lbs

3

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 250 lbs

4

Bill
Knight

4:00 PM CrossFit

1 x 1 @ 245 lbs

5

Private

9:30 AM CrossFit

1 x 1 @ 225 lbs

5

Bob
Swadley

4:00 PM CrossFit

1 x 1 @ 225 lbs

5

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 225 lbs

185, 215, 225, 235 235 too much for 90%

6

Toni
Huber

6:30 PM CrossFit

1 x 2 @ 215 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 215 lbs

7

Zack
DeBerry

5:30 AM CrossFit

1 x 1 @ 200 lbs

8

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 165 lbs

9

Brad
May

6:30 PM CrossFit

1 x 1 @ 135 lbs

5x5

10

Johnny
Babitz

4:00 PM CrossFit

1 x 1 @ 120 lbs

11

King
of Verdict ...

5:30 AM CrossFit

3 x 3 @ 95 lbs

105x1, 115x1, 125x1

12

Brady
Swadley

4:00 PM CrossFit

1 x 1 @ 55 lbs

Female Clients

1

Leslie
Auton

5:30 PM CrossFit

1 x 1 @ 185 lbs

2

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 158 lbs

3

Katie
Powell

5:30 PM CrossFit

1 x 1 @ 140 lbs

120, 130, 120, 135, 120, 140

4

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 135 lbs

5

KATIE
Rabon

6:30 PM CrossFit

1 x 1 @ 130 lbs

5

Nikki
Stewart

4:00 PM CrossFit

1 x 1 @ 130 lbs

6

Susan
Sterling

5:30 AM CrossFit

1 x 1 @ 125 lbs

Failed 135 twice

7

Karina
Collins

5:30 PM CrossFit

1 x 1 @ 120 lbs

8

Jennifer
Harpster

9:30 AM CrossFit

1 x 1 @ 105 lbs

9

Megan
Frasure

6:30 PM CrossFit

1 x 1 @ 100 lbs

10

Ahni
Halford

9:30 AM CrossFit

1 x 1 @ 90 lbs

10

Amanda
Mendez

8:30AM CrossFit Class

1 x 1 @ 90 lbs

11

Starr
Boler

8:30AM CrossFit Class

1 x 1 @ 75 lbs

12

Kayla
Whitlock

6:30 PM CrossFit

5 x 5 @ 35 lbs