Saturday, September 1, 2012
“Fran”
21, 15, 9 rep rounds for time of:
Thrusters
Pull Ups
Coach’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters. Post time to complete to comments.
Compare to December 22, 2011
Reminder - LABOUR DAY HOLIDAY HOURS (Monday September 3) Adult Classes at 9:30, 10:30am and 6:00pm ONLY. CFC Kids’ Class as scheduled. Please Note - there will be NO Run Club or Intro to CrossFit on Saturday September 1.
15 Comments
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YAY 5K Saturday!
Time: 27:33 (3:54 better then last week!!!!!)
7:24 with 55lbs. Blue red band. Fun class. Thanks Ashley for the countdown on those thrusters!
5:05 as Rx’d. Last time was 5:51.
Love the atmosphere that Fran brings to a class.
Great job 9:30 group.
Thanks Gord and Colin
13:58
95# Thruster
Pull-ups:, started withBlue-Red, then Green, then Green Red, and finally Green-Blue bandups, still have not learned to kip yet
Would not have made it through the pull ups if it were not for the encouragement of the coaches, and especially Estrella and Trent.
Thanks for the help!
Thanks for the coaching Gord & Collin!
Very Humbling Workout
8:27 as Rx’d; 63 second PB.
Great energy at the 10:30.
Thanks Gord!
6:38 as rx’d (6:15pr)
Fun class today Gord! Great energy and heart by all in the 10:30! Nice work Chelsea!!!
14:19 as rx’d.
First time as rx’d and just focused on finishing. Now I’ve got a benchmark to beat down the road. And I didn’t tear! Tape system worked.
Great energy at 10:30, thanks for all the encouragement. Thanks Gord!
11 min, 42lb, red and purpple band
9:26 as rxd. First time today so I am happy with it
Great push getting it as rxd Scott those pull ups are starting to click for you. And Chelsea thanks for getting to done so fast to give me room to stand around and look at the bar.
10:48 thrusters as rx’d, started with the blue band for pull ups then added a red band.
I was pretty happy with this.
Thanks for the cheering at the end! Great energy this morning! Thanks Gord.
3:39 as rx’d PR by 4 seconds. Thrusters felt really good grip started to give out at the end. Nice job 10:30 class! Thanks Gord fun class. Felt really good after this which was a pleasant surprise.
10:02 as rx’d during open gym. First time today so I got something to reference now.
Thanks Aly!
Some front squatting, then:
42, 30, 18
60lb alternating dumbell snatch
double-unders
5:29
Part 2:
Some hang power snatch work
Push press/push jerk 3.3×5 75/95/115/125/135 failed the last jerk so racked it for a second then did the last one.
7:52 as rx’d