*We are open for all regular classes today: 5A, 6A, 4:30P, 5:30P, 6:30P*

###### Metcon

20 minutes to complete Front Squats

1×3@80%

1@85%

1×3@80%

1@87%

1×3@80%

1@90%

###### Hero: “DT”

5 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Compare to May 24, 2016

Front squats:

1×3 @ 275#

1×1 @ 295#

1×3 @ 275#

1×1 @ 305#

1×3 @ 285#

1×1 @ 325#

1×1 @ 345# (PR)

DT: 15:58 @ 135# (sandbagged)

1st set of DLs and HPCs at 155#

Scale work :

Ring muscle -ups

Scale work = Skill work

No FS

DT rx

9:52

Grateful for DT and his families sacrifice.

Last time DT 9:56 with #95

FS based on 255# max

3@205, 1@215, 3@205, 1@225, 3@205, 1@245 (bad math for 90%@255 but it worked)

Check 1RM: 1×255, 1×265, 1×275 PR (felt good and might could have went to 280)

“DT” 10:19@125#

FS 165,170,165,175,165,180

Metcon 11:44 100#

10:24 95#. :36s faster & 5# more than last time

ROMWOD & chill

Happy Thanksgiving to you all!

Front Squats: 120/130/120/130/120/135

DT: 11:16 @ 90#

4:57 pr from last time and 15# heavier

Base Camp

Ft Squat

185×3

225×1

205×3

245×1

225×3

255×1 (PR)

DT(135lbs)…11:13

*!4:00 mins last time…not sure of weight

Joe 9:53 @ 115# (2:11 faster than last time)

Hollie 10:58 @ 95# (0:41 slower, but 15# heavier)

FS:

3/185

1/200

3/185

1/205

3/185

1/210

Hero: 7:37. #105. 2:56 PR!

No front squats

Metcon – 10:52rx (4:53 better than last time)

275/295/275/295/275/295 PR is 295

Metcon- 8:30 -51sec PR

Front squats

3@85/1@95

95/105

95/110

DT 9:25 pr!

55#

Front squat

185,205,185,215,185,245 PR

Metcon

9:36

115#

No squats

DT = 8:47 Rx’d should be a PR. I was trying to go every 90 sec

ROMWOD

FS- 245/255/245/260/245/275

DT- 11:33 Rx

DT- 75# 12:38

260 for 3 rep

275,284,295 for singles

6:18 PR

Happy Thanksgiving to all.

Nice

Worked on ohs. Mobility sucks.

9:16 on metcon

6:30 class

185 for 3’s

195, 205, 215 for singles

D.T.

9:53 RX’D

PR

1st time with any weights overhead in 2 months. Shoulder/collar bone still same level of uncomfortable.

FS: 115/125/115/130/115/135

DT: 11:22 w/90#

5# heavier than last time but quite a bit slower; stopped for about 20 seconds to check on Will

THANK YOU DT!

Happy Thanksgiving CFJ Fam!

No FS

Hero DT: 11:21

Rd 1/3/5 85#

Rd 2/4 75#

Last time 11:55 @73#. Gainz🤓

[…] “DT” 5 RFT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Compare to November 23, 2016 […]