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MONDAY 101108

Back Squat 1 X 5


Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball), 
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).
Post time to comments.


Congratulations to Charlie Lail, Ed Shubert & David Dyer for placing 1st, 2nd & 3rd at the 1st Annual CFNF Golf Tournament!


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  1. Well I worked out with the boys at 6am. The pull ups were tough for me on this one. It was challenging to hold on to the bar after KB swings and having cold hands.17 something RX.
    I really enjoyed Saturday’s WOD and glad we did it. It felt great (when it was over).
    We had a good time watching Meatball and Justin and Jpo do a 5K at 9pm on Saturday night. I just drank cider at Old Blind Dog and cheered (not really…I mainly made fun of Meatball for signing up for that and wearing a bow in her hair!)

  2. Fun Golf Tournament. Coldest round of my life but had a blast.
    Thanks to Charlie, Ben and the Shuberts for sticking around to witness one of the greatest golf shots in history on the par 3 17th.
    Congrats to the winners.

  3. Just wanted to say that I witnessed big ed doing a muscle up/hspu today, games standard.