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Monday 01-14-13

17 Responses

  1. RD

    0500

    K/S: 500M ROW, BEADED JUMPROPE, BANDED G/M AND 5MAN MAKERS (20#/ 10#)….

    DYNAMIC EFFORT BACK SQUAT

    10X2@50-55% 1RM

    JODIE: 85#(SINGLE HEAVY CHAIN)
    RICH: 145#(CHAIN CLUSTER)

    METCON:
    5RDS OF
    5 DEADLIFTS
    10 BURPEES

    RICH: 225#/ 7:17(??)
    JODIE: 145#/ 5:20

  2. Natalie McClintock

    Hey guys!! Todays wod “El Bildo” is in memory of my friend Billy Flores who passed away on NYE the night before his 31st birthday. He was a part owner and coach at Crossfit Upgrade in Costa Mesa. He was great man and always very supportive and motivational about anything cf related. Thank you CFRC for allowing our gym to remember him. Thanks everyone for kickin butt today! 🙂

    -Natalie

  3. Coach Mike's Class

    3:00
    Meagann 38:21 RX
    Harvey 38:21 RX
    Vince 41:58 #75
    Natalie 46:55 45# knee push up
    Brandon 45:58 RX
    Mike C. 32:57rx

  4. Coach Mike's Class

    4:00
    Jamie 38:59rx
    Cameron 45:49 65# 31 K2E
    April K 46:10 35# Knee Blue/red knee ups
    Joyce 42:56 RX
    KELSY 45:045 thin purple band

  5. Coach Nancy's Class

    6:00pm
    Team Pain – mod: 20 reps, 35#
    Leslie J 48:23 45 lbs
    Heidi- 50:24 thin prpl/ knee pu
    Carmen- 44:58 20 reps#15/Blck bnd/knee pu/high knees
    Rachel R- 45:00 #45/ pullups rx
    Mark M:50:10 #75/GrnBand/ KTC
    Wayne: 54:20 Rx
    Joe A: 48:00 RxNot
    Corey 50:01 rx

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