WOD 3/14
Buy In/Cash Out
Gymnastics WOD or Side Planks 3 x :60/Side
“CrossFit Total”
1 RM Press
1 RM Back Squat
1 RM Deadlift
**You will have 20 minutes to find your one rep max in each of these movements. We encourage everyone to get to the gym 10-20 minutes early to warm up, since class time will be limited.
or
3 Rounds
5 RDLs
1:00 Rest
5/leg Step-ups w/ DBs
1:00 Rest
then…
On the Minute for 20 Minutes
2 Kip Pull-ups
4 Push-ups
6 Russian KB Swings (24K, 16K)
Nobody can give you wiser advice than yourself. -Marcus Tullius Cicero
Cost of Healthy living
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Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.
Congrats to Cody the Mustache Champion!!
| AM Results | ||||
| Press | Squat | Deadlift | Total | |
| Erica | 60 | 135 | 125 | 320 |
| Mego | 50 | 85 | 120 | 255 |
| Elizabeth | 60 | 95 | 145 | 300 |
| Steven | 120 | 225 | 265 | 610 |
| Wes | 210 | 425 | 485 | 1120 |
| Kirk | 165 | 275 | 345 | 785 |
| Nick | 160 | 275 | 315 | 750 |
| Melicious | 80 | 150 | 195 | 425 |
| Tannifer | 65 | |||
| MG Jenny | 15 Rnds | (RR, 12K) | ||
| Rookie | 165 | 305 | 410 | 880 |
| Letty | 60 | 135 | 185 | 380 |
| Ray | 125 | 265 | 275 | 665 |
| Rob | 20 Rnds | (+ L.M., +CTB) | ||
| Noon | ||||
| Press | Squat | DL | Total | |
| Jon | 205 | 405 | 405 | 1015 |
| JC | 145 | 235 | 315 | 695 |
| Cody | 150 | 265 | 340 | 755 |
| G | 73 | 153 | 183 | 409 |
| Lance | 125 | 165 | 285 | 575 |
| Ryan | 20 rd | Rx | ||
| Natalie | 19 rd | (RR, 12K) | ||
| PM Results | ||||
| Tasha | 68 | 143 | 173 | 384 |
| Christy | 65 | 128 | 158 | 351 |
| Jessica | 60 | 135 | 170 | 365 |
| Patrick | 125 | 225 | 320 | 670 |
| Fro | 145 | 285 | 345 | 775 |
| David | 165 | 275 | 390 | 830 |
| Cat | 20 Rnds | Rx | ||
| Tristy | 20 Rnds | (KPU) | ||
| Joe | 20 Rnds | (16K) | ||
| Geno | 165 | 255 | 410 | |
| Sleeves | 150 | 300 | 385 | |
| Blake | 180 | 355 | 465 | |
| Stacey | 100 | 240 | 250 | |
| Winner | 20 Rnds | (KPU) | ||
| Christy | 20 Rnds | Rx | ||
| Jeanette | 20 Rnds | (RR, 12K) | ||
| David | 20 Rnds | Rx | ||
| Prince | 155 | 235 | 315 | 705 |
| Carissa | 90 | 210 | 220 | 520 |
| Darlene | 85 | 160 | 190 | 435 |
| Leigh | 105 | 255 | 300 | 660 |
| Chaz | 135 | 275 | 345 | 755 |
| Zoom | 60 | 135 | 160 | 355 |
| Megan | 70 | 135 | 155 | 360 |
| Jerry | 160 | 275 | 335 | 770 |
| Schittone | 115 | 235 | 325 | 675 |
| Ryan | 160 | 135 | 335 | 760 |
| Alex | 155 | 265 | 355 | 775 |
| Liz | 110 | 210 | – | – |
| Sherman | 20 | Rx | ||
| Aubrey | 80 | 175 | 205 | 460 |
| Crash | 60 | 105 | 155 | 320 |
| Sanjay | 85 | 145 | 165 | 395 |
| OnRamp | ||||
| Jordan | 5:57 | |||
| Sara | 7:51 | |||
| Jeff | 8:25 | |||
| Chris | 6:58 | |||
| Matt | 7:28 |