Belated birthday wishes to our very own Coach Randy Kite!!!
Strength/Skill Development
A. Hang power clean 5, 5, 5, 5. Rest 2 minutes b/w sets
B. Russian box step-ups @ 1010; 8-12/leg x 2 sets. (hold dumbbells) Rest 45s b/w legs.
WOD
AMRAP in 15 minutes of:
8 hand-release push-ups
12 slammers
20 double unders
Post best HPC x 5, RBxStep-up, total rounds + reps & slammer weight.
Lovin’ Randy! Happy BDay. Spend the next one at home with us.
It was a rather boring Birthday here. No Sake. No Cake. No Friends or Family. Just lots of sticky rice and eggs!
I’m spreading the gospel of CFA here to the Japanese. They take their health and fitness seriously.
Happy Birthday Randy! We miss you!
7am
Name Split Time HSPU/Ecc?
Dan F 170 6:33 HSPU
Kate 175 7:42 HSPU
Peter 185 7:30 Ecc
Becca 120(PR) 9:22 strictHSPU
Name HPCx% Bx Rds Sm#
Shankle 62 20/10 6 15
Denise 75 20/12 5+20 15
John 145 20/30 5+35 25
Phil K 95 20/20 6+22 20
Matt 155 24/15 9 30
Jesse 95 24/25 6 25
Kirk 115 20/20 6+17 25
Tina 105(PR) 16/25 8+1 20
Anthony 165 20/25 7+8 40
Jess T 85 18/15 7 15
Beth 95 19/20 7+8 20