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| Tuesday, January 31, 2012 |
| |  | Happy Birthday
Melissa M!!! |
BODY WOD. (Time) 
5 ROUNDS:
5 DEADLIFTS 275/175
10 SLAM BALL
15 WALL BALL
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LUCKY # 7 (Time)
7 ROUNDS:
7 SITTING SHOULDER PRESS 65/45
7 TOES 2 BAR
7 SUMO DEADLIFT HIGH PULL 65/45
| Stacey | 15:52 | 25lb shoulder press/ 45lb sumo dhp/ v ups | | Laila | 13:42 Rx | | | Mike J | 6:52 Rx | | | Brent | 10:03 Rx | | Ryan D | 10:15 Rx | | | Scott Ba | 8:50 Rx | 75#/10:25 2nd time w/95# | | Bob | 8:18 Rx | | | Monica | 11:16 Rx | with a spot on the last 3 shoulder press | | Junior | 8:29 Rx | man my arms my aching arms | | Marie | 16:15 Rx | (I think) | | Scott N | 12:30 | 4 rounds of toes to bars, then finished with knees to chest. | | Robin | 9:56 Rx | | | Tina | 11:25 | Can't quite get those toes to the bar. | | Pamela | 10:14 Rx | | | Dan F | 8:47 2nd X w/75# 9:25 1st Rx | | | brooke | 10:40 Rx | | | Mandy | 13:05 Rx | | | Jessica | 9:07 Rx | my toes to bar sucked, but... | | Justin J | 7:14 Rx | | | Kelly | 12:50 Rx | | | Paige | 9:56 Rx | | | brandy a | 8:25 Rx | | | Lee | 12:18 Rx | | | Steve Z | 7:55 Rx | So nice to be back! | | April | 15:07 Rx | Seated shoulder press ruined me | | Joe I | 7:38 Rx | Ah, so good to be able to do a workout at 100% again! | | stacy y | 8:15 Rx | | | Desirae | 8:45 Rx | | | Amanda A | 8:34 Rx | | | Jeff P | 15:26 | Added 7, 155lb front squats to each round and did 75 lbs on press and sumo |
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|  Shane 6:55am
'Photo of the Day' for Bob. Always helping and encouraging others at CFSA.
Ryan D 6:58am
Forgot to let you know, Dave... Jose and Anthony were interested in getting their crossfit certs and possibly becoming trainers for you (Anthony is going to school to be a nutritionist // personal trainer). I didn't know too much about how many levels of certifications there were or how to get certified, so I told them to get with you about it.
Bob 7:53am
Thanks, Shane. That's very kind.
Monica 9:40am
Dave, I'm not finding the gymnastics wod on face book. What exactly is it called so I can search for it?
Robin 11:01am
True dat Shane!!!! Bob has gotten me through many, many WOD's!!!!!
Dave 12:52pm
Bob you are the bomb!
Monica check this out. www.gymnasticswod.com
Monica 1:10pm
Awesome!!! Frickin, frik... that dude makes straddle to handstand look so easy! Did you notice how far his shoulders go over his hands before he goes up? I'm trying the straddle, headstand now...
Shawn S 1:54pm
Scott, here is the web link for Princess Beef. http://www.princessbeef.com/
Their meat is ready in October/November but you have to reserve your order ahead of time. This is the best meat I have ever had! Raised organically, never grain fed. Check out the website for all the info.
Scott N 2:17pm
Thanks Shawn!
Shane 5:44pm
Dave love the new 'whatever you call that new machine thing' that I was on after the workout. Gonna work those abs more now!!!
April 7:36pm
This one sucked for me. Big time. Thanks Joe, Dave, and Mike for the much needed push tonight :)
Monica 8:01pm
Dave, look at the gymnastic wod for tomorrow. Get ready, I want to try it! (with bands of course)
Bob 8:39pm
Really good to see your name on the board again Joe! Glad you're back to 100%.
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Jan 31, 2012
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WOD before today was 
8:15 Rx
8:25 Rx
8:34 Rx
HiTechGym
