Five rounds for time of:

10 Hang Power Cleans 135#/95#

20 Push Ups

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Happy Birthday Evan!!

Saturday FREE workouts……open to all! Classes at 10am and 11am….give us a try- you will never view your workout the same again!!

14 Responses to “Friday

  • Wendy
    13 years ago

    Nice crowd at 5am! Welcome back Maddie who got a Wod in before school- I doubt many of her friends can say they did that! Drew, busts it out less than 10 hours since his last Wod. Doug, Lizzie, and Phil kilin’ it in the morning…WAY TO STAY COMMITTED TO YOUR HEALTH AND WELLNESS!

  • Marcus
    13 years ago

    Wish I could have been there had to take a few days off …will be back next week great job everybody.

  • Frank
    13 years ago

    My WOD yesterday was stomach virus. Feels like I did about 120 GHD sit-ups. I will stay away from CF-NKY until Monday so I don’t share the fun. Have a great weekend, guys.

  • Happy Birthday Evan!!!

  • Stephanie
    13 years ago

    Happy Birthday Evan! Have a great day!

  • Chrissy
    13 years ago

    Happy birthday evan!! Hope you have a great day and a great WOD!

  • Linda
    13 years ago

    Happy Birthday Evan!

  • Stacy
    13 years ago

    Happy Birthday Evan!
    Well I am definitely sore all over…didn’t feel like I lifted very well this morning but I guess that happens to the best of us…LOL
    5 rounds for time of:
    10 Hang Power Cleans 95#
    20 Push Ups Hand Release
    18:27 Rx’d
    95# was heeeeaaaavvvyyyy today and the hand release push ups are not getting any easier. But look at the good side…it is FRIDAY!!!

  • Happy Birthday Evan!
    Joined the 2pm class today. Time was 11:20 or so and did it rx’d.
    Great job today everyone at the 2pm class.
    Have a great weekend everyone!

  • Chrissy
    13 years ago

    I loved this WOD other than the fact that I somehow ripped my pinky fingers in the second round!
    18:53 rx’d!! Not the fastest time but I’m proud to put that rx there:)
    Great job 4:30 class!! And thanks so much for all the encouragement I needed it bad!!

  • I scaled this WOD. 75# HPC for the first two rounds then stripped off 10# for the last three 🙁 Just not my best lift. In any event, 10:28. It was great seeing all you guys again: Adam, Rachel, Chrissy, Jill (plus Laura and Melissa in the 5:30 crew). Good to be home!

  • Rxd this one in just over 16 minutes. Lucas was probably wondering if he’d ever get to leave the gym. Oh well. Thanks Laura, Brett and Bridget for the encouragement on that last set. Back at it Saturday.

  • Happy Birthday Evan

    7:04 Rx’d thanks to Adam’s tip to break up the push-ups from the beginning.

  • Adam F.
    13 years ago

    Good job Mark! 7:14 on this one. Loved this workout