 Kyla
Great Job to everyone who played with Kelly yesterday!! She is tough, and you all endured through it- it was awesome to see!!! Remember, if you are sore today to take a little time to warm-up and stretch if you are not coming in. It will help your recovery! Try a 5-10-15 for 3 rounds of whatever body weight movements you like.
Kyla
Quick FYI, Since no one has signed up for tomorrow we canceled our Saturday morning WOD. We realize it is September 11 so we will post a few ideas of things to go and do to commemorate the day. Happy Weekend!
Red Rocks Stair Climb http://911stairclimb.com/
Fire Fight Gone Bad WOD-Golden http://www.triyogaendurance.com/Home_Page.php
Fallen Firefighter Memorial-CO Springs http://www.iaff.org/hs/ffm/thisyear/index.aspx
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Front Squat 5x5 (Weight) 
Front Squat
5x5x5x5x5
Chosen as WOD: Wed,Nov 3,2010 Tue,Dec 15,2009 105 Rx | Sarah R Wed,Nov 3,2010 | | | Lea Wed,Nov 3,2010 |
| 185 Rx | ryan l Tue,Sep 7,2010 | | | Scott H Fri,Sep 10,2010 |
 155 Rx | Steve B Fri,Sep 10,2010 |
| Steve B | 155 Rx | 95-115-135-145-155 | | Guest C | 205 Rx | Steve Loner | | Scott H | 185 Rx | | | Eric | 225 Rx | 135-185-205-225-185 | | Liz N | 165 Rx | 95-125-145-165(f5)-165(f3) |
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Deadlift 4x3 (Weight)
3-3-3-3
Chosen as WOD: Thu,Dec 13,2012 Thu,Mar 29,2012 Fri,Feb 3,2012 Thu,Sep 16,2010| 265 Rx | Keedran Thu,Dec 13,2012 |
 215 Rx | Kathy Thu,Sep 16,2010 | | | Edie Thu,Dec 13,2012 |
| 385 Rx | ryan l Fri,Sep 17,2010 | | | Scott H Thu,Mar 29,2012 | | | Jon C Thu,Dec 13,2012 |
| Steve B | 275 Rx | 225-225-245-275 | | Guest C | 350 Rx | Steve Loner | | Scott H | 335 Rx | | | Eric | 335 Rx | 315-335-355 (f1)-255 | | Liz N | 255 Rx | 185-215-235-255 |
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Other Posted Workouts
| ryan l | ANNIE (Time) | 6:28 Rx | | | Lea | One Leg WOD 01 (Time) | 20:02 | Dips 30 purple, 75 white; Pull ups 40 kip, 15 white, 50 ring rows |
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|  Eric 7:13am
can already tell it's going to be one of those days! Looking forward to letting my frustrations out on the weights.
Guest C 3:06pm
Went to the 12:30 class today. I can't say enough great things about your box. Its always interesting to travel to other cities and see how things are done at other affiliates. I gotta say, you all have a great thing going on there, Ryan and Kyla are awesome people. I brought my Mom in today and Ryan worked with her for a while before putting her through a 3 round mini Cindy. She freakin' loved it. On the way home she kept talkin about how she thought she could have used the blue band for her pull ups! I love that she is so excited about this, she is a great lady and I think she has found a great home at CrossFit Parker. Now, she just needs to get my Dad in there! Were going back in on Monday, see you then.
Loner (Yeah, its actually my last name!)
Kyla 5:24pm
Thanks Loner! Great to have you and your fam too!!!
Liz N 8:30pm
Eric & I are going to try and support Dani & Jesse for their FireFight Gone Bad at TriYoga Endurance in Golden tomorrow afternoon. Not planning on doing the workout but cheering them on.
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| Allie K 12:03am
someone please come to the 12:30 class so Kelly and i are not alone together!
ryan l 10:53am
Good Job Steve and Doni; Steve it was great to have a firebreather in here! Hope you have a nice stay in Colorado.
ryan l 8:51pm
Nice work today all, everyone finished all rounds and reps without scaling them!
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WOD was CROSSFIT TOTAL on Mar 28,2013 (54 days ago)
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