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FEELIN THE HEAT?

FEELIN THE HEAT?

GOOD JOB today by everyone. Kick butt WOD coming off of a HERO WEEK! Way to push through those last two minutes! The hardest 2 minutes in any AMRAP! REMEMBER always every REP counts & DONT stop until the time is done!

PALEO Challenge PEOPLE dont forget get with Fay, Shawn or ME “Kat” for your after pics.  ALSO your NEW Fran times!!!! WHICH MEANS YES we WILL all be doing Fran this week??? YEAH!!!!!! We will not do the judging of Paleo until next weekend due to this weekend being a HOLIDAY!!!!! BUT JUST MAKE SURE if your STILL in PALEO CHALLENGE we need your pics & Fran times THIS week!

ALSO if your wanting to do the Beach Palooza on September 24 sign up I think for the majority all PCF peeps have signed up for the  10:30 time slot & rumor has it we will have a Beach House!! SO GET ON IT!

ALSO thank you VETERANS for being so patient helping the newbies and showing them the ropes i appreciate it soooo MUCH!!!!

ALSO if you didn’t NOTICE we have a new coach Garrett went & got certified this weekend. So you will start seeing him around more often he is a GREAT new addition to the box.  He will be shadowing Shawn & I this week!

ALSO I will be at the box tomorrow morning at 9 waiting for the swing set to be delivered so if you can get your WOD in please join me……KEVIN you are coming as well!!!!

FIRST number is your weight and second number is your rounds!

YOURE 400 M time trial is not on here……DID YOU JOURNAL;)

WOD

RX WAS 53/35 BUT if you WENT heavier I PUT THAT WAY TO GO!!!!!

5 KB Alternating/OR both hands on KB

10 Goblet Squats

15 Swings

AMRAP 12 MIN

Fay 44      5+23

Lori 45     5+20

Suzanne 8/25   4+26

Stephanie 8/25  5+25

TY 26 5+5

Christy 26 6+20

Myron 53   7

Neey 53  7+15

Sidia 35 6+18

Jacob RX 5

Jon RX 5+10

Jeremy RX plus weight vest 8+18

Pat 18  MOD 4+15

Jody RX 6+15

kelly 26 5+15

Ryan RX 6+10

Adam 35 10+5

Stephanie 18, 6

Alexis 18, 6+17

Kyle 18, 10+5

Andy RX 6

Monica 26, 4+3

Sam 35, 5

Erin 35, 5

Alyssa 26, 5+23

Jeff 53, 4+15

Jill 35, 6+10

Taryn 35, 5+14

April 35, 6+8

David 53, 7

Krtistin 26, 4+27

Taylor 35,  4+15

Tracey 18, 6

lauren 35, 6

Lisa    35 ,6

Craig 35, 4+25

Teneric RX 7

Jerry 44, 5

Josh 44, 5

Audrey MOD 7+15

Wendy 26, 5

Shawn M, 70 5+3

Amanda 18 6+15

Kevin RX 7+5

Steve 70, 5+5

Garrett INJURED 65lb x10 53 SDLHP x15 8+3

Tiff 44, 6+5

Jamie 44, 5+14

Radhika RX 5+5

Amanda 18, 7+2

Nicole 18, 8+3

jennnifer MOD 18, 3

GABE 70, 6+25

Alanna 35, 5+8

Shawn 70 4+11

james MOD 25/35 2+8

ricardo 44, 2+10

Keesha 25, 5+3



Speak Your Mind

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