11/30/2009 11/30/2009
 CFLC welcomes new member Heather4 Rounds for Time... 100 Jump Rope 10 Pull-ups 10 DB Burpees 35#/25# 100 Jump Rope 10 Hammer Hits 10 Push Press 95#/65# 11/24/2009 11/24/2009
 AMRAP in 20 Minutes... 50 Jump Ropes 10 Burpees 50 Jump Ropes 10 KB Swings 11/23/2009 11/23/2009
 200 Meter Row 30 Squats 15 Ab Rollouts 10 Floor Wipers 300 Meter Row Same as above 500 Meter Row Same as above 300 Meter Row Same as above 200 Meter Row Same as above 11/21/2009 11/21/2009
 New member Nick D. in the Thai Boxing Class3 Rounds of: 400 meter Run 20 Hammer Hits 50 Sit-ups 20 Sprawl Ball 50 Superman 11/17/2009 11/17/2009
 New member Matt working on his pull-ups500 Meter Row 3 Rounds of ... 7 KB Swings 53#, 7 Burpees, 7 Box Jumps -------------------------------------------------------------- 500 Meter Row 3 Rounds of... 5 KB Swings 53#, 5 Burpees, 5 Box Jumps -------------------------------------------------------------- 500 Meter Row 3 Rounds of... 3 KB Swings 53#, 3 Burpees, 3 Box Jumps 11/16/2009 11/16/2009
 Congratulations to Will R. on passing level 1 Thai Boxing!2 Rounds of: 100 meter Row 20 Box Jumps 100 meter Row 20 Floor Wipers 135#/65# 100 meter Row 20 Push-ups 100 meter Row 20 Squats 11/10/2009 11/10/2009
 5 rounds For Time... 10 Pull-ups 10 Thrusters 95#/65# 20 Sit-up to stand 11/9/2009 11/09/2009
 Part 1 For Time... 12 Burpees 6 K2E 9 Burpees 9 K2E 6 Burpees 12 K2E Part 2 / 4 Rounds for Time... 400 Meter Row 30 Hammer Hits 15 Ab Rollouts 4 Muscle-ups 11/04/2009 11/04/2009
 Sam and Patrick working on inverted burpees 5 Rounds for time: 100 meter sprint with sandbag 10 Sit-ups to stand 10 Push Press 95#/65# 10 Burpees (2 push-ups, burpee out) 2 Tire Flips Scale as needed 11/2/2009 11/02/2009
 21, 15, 9 Reps of... KB Swings M53#/F35# Box Jumps Pull-ups |
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