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Kyla     May 30,2013
We will need some volunteers to help with the Duels event. If you are interested please shoot us or Rick an email. Thank you!


  Saturday, December 31, 2011
Happy Birthday Gina
Anniversary Kathy
  
Saturday Free Open WOD
(Time)
Saturday 0930 Open WOD, free to the public. Come with a friend and try us out!
Chosen as WOD:   Sat,May 4,2013  Sat,Jul 28,2012  Sat,May 19,2012  Sat,Feb 4,2012  Sat,Jan 28,2012  Sat,Jan 21,2012  Sat,Dec 10,2011  Sat,Dec 3,2011  Sat,Nov 26,2011  Sat,Nov 19,2011  Sat,Nov 5,2011  Sat,Oct 29,2011
16:21 Matt G Thu,Jul 5,2012
 17:41 Kevin Wed,May 2,2012
  32:28 Jered Sat,May 19,2012


Krystal 4:37pm
thank you, Lea for the fun WOD this morning!

Joe D 4:44pm
Dang Rick, fall over runnin backwards ? Or just tip over takin your weight off the bar?

Pat Ma 5:37pm
Wishing you all a SAFE and Happy New Year !!

Joe D 9:30pm
Thanks Pat. Happy new year. Happy new year to all the CF staff from Janelle and myself, thanks for all your help.


  Friday, December 30, 2011
ryan l
Today's WOD: HQ WOD 111217; Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.

  
HQ WOD 111217
(Time)
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders
25:00 Rx Lea Fri,Dec 30,2011
 27:49 Rx Allie K Fri,Dec 30,2011
  7:30 Kim P Fri,Dec 30,2011
27:51 Rx Rick Fri,Dec 30,2011
 28:14 Rx Keith Fri,Dec 30,2011
  30:00 Pat Ma Fri,Dec 30,2011

Keller28:16 red band, 1.5 pd, doubleunders and singles
Evan R28:04 went to ring dips & box jumps to prevent hand tear. Really dragging ass today.
Keith28:14 Rx
Kim P7:30 5 rounds 5 jump pull-ups, 10 kb swings, 15 singles
Anney25:18 blue, .5 pd, singles
Janelle26:00 Box jump pu's 18 lbs.No D.U's
Pat Ma30:00 jump pu's / 1.5 pood KB (sets of 10 except for 4th round with 1 set 10 and 4 sets 5) / DU's (40 in a row in round 3)
Lea25:00 Rx1 pd
Rick27:51 Rxtore up my hands a bit
Allie K27:49 Rx1 pd



Rick 10:41am
Nice picture Joe!  Looks like you got shot

Pat Ma 10:48am
joe...you are looking good there...that is about how i feel after the past several days of WODs...see you tonight...

Janelle 1:40pm
HA HA HA HA HA HA, Doesn't get any better than this, '13th. day of Christmas... He died!!!! Jered, way to go. You're quite the photographer!!!

Janelle 1:44pm
'Hurry, someone give him mouth to mouth! on second thought, may be not!'
He died a very tired man!!! Ha ha.

Joe D 5:38pm
Thought I was going Home to see Jesus at Christmas time!! 12 days , can't wait to do it again!!!
Jered, could you of took a worse picture, Ha ha. Passed out on a ball, cool cool

Kim P 7:01pm
Great to finally be back tonight!  Thanks Lea (mean lady) for your help with Teagan tonight!

Pat Ma 7:53pm
fun times...round three 40 double unders in a row...on my way to 100...

ryan l 10:06pm
Great job tonight classes amongst all the chaos.  Moving equipment, special guest (Cops), and drop in's!  Thanks Jim and guys for helping to move the platforms.
@Pat, nice job on the double-unders tonight!  Kim, welcome back!

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