LBNC – Week 4
Back Squat
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5-5-5
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Bottom up Squat
8-10 reps @ 60% last 5 rep set
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AMRAP-12
8 Hollow Rocks8 Kick ups
8 Supermans
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Florian Yoga is held every Tuesday after the 9 am class and is included with your monthly membership
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CFF News
The CFF Hoodie order is going to be placed Feb 1st Starting Monday Feb 6th, the evening class schedule will be as follows – 5:30 & 6:30 pm We will know the status of those on the Newbie Throwdown wait list by the end of the week If participating in the Escape the Cape Tri, sign up before it’s sold out .
Charlotte
Back squat 125. Wod 16 rounds. Good energy 9am. Nice to see you dork 🙂 thanks for those of you who stayed for yoga. A lot more people have been taking advantage of the yoga. You don’t have to be flexible! Any stretch is better than no stretch at all. Its fun and crossfitters will need it
😉
I will def. try to hit yoga next time… Didn’t prepare for it, and my poor 80lb dog was squeezing his cheeks waiting for me… I really need some increased flexibility. Great WOD today!
Oh yeah Back Squat 225 (Messed up and thought we were doing 5×5, not 5×3, so I was expecting two more sets to go up by). AMRAP WOD 16 rnds.
Nice job adam w the muscle up 🙂 lol @ bill.
After you hit that muscle up Luigi was squeezing his cheeks as well!
Haha he def was cursing me out…
Luigi, Che Cazzo?
Great job so far today. Nice to see so many of you making it in. Now if you’d all start commenting…
I’ll comment!! Loved yoga but need to be waayyy more flexible and and I’m not even saying how much my back squat was. WOD 14 rounds..Or 15 😉 Thanks for getting me out of bed this morning Mike! 🙂
Lisa! You did great:) Going to yoga will increase flexibility, I promise! Great to see you this morning and your back squat was solid too! 🙂
120 back squat. last one was 105, so i’m happy with today’s weight. i hate to say it, but i lost count of my rounds thanks to those damn kick ups. it was somewhere between 10 & 12. it felt more like 12 🙂 sorry to miss yoga Krissy, i wish i could get there for the 9.
Mary nice PR! Next time for yoga…i know you miss it!
Back squat 135, 16+8 rounds, which very well could have been 15+8… 🙂 abs r sore already.
Nice rach 🙂
New PR 195lbs max 115% for ten reps with 11 rounds on the WOD good job to the 6pm class
Had fun hitting the night class. 205 on the back squat, same as last time, bummah. Was pretty tight in the hips after chasing beau yesterday morning, couldn’t get loose enough to push it. 13+7 on the WOD. Kick ups are bullshit
fun one today but i need to learn how to count. 14 or 15 rounds plus 3. 305 on the BS. Great class Beau, good work noon. Thanks for the KBS help Bill.
back squat 135, wod 16 rounds + 16. hollow rocks are hard! great job 6 pm! Thanks beau!
Caitlin I totally agree the are so hard. I love doing them because I suck so bad at them. I kept tipping over because I am so freaking uncoordinated. I think my knees were bent most of the time. Ugh…now I have the burn to deal with 😉 nice back squat lady 🙂