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ryan l     May 20,2013
Get your Flack Jacket or find a 20# vest, because Monday May 27th is Memorial Day and CFP will be honoring our fallen with 'MURPH'.

'MURPH'

*Wearing a 20lb vest or body armor

- 1 Mile run to start
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1 Mile run to finish

To get registered follow these seven steps:
1.Follow this link to the registration page: http://www.forgedclothing.com/mdm
2.Select the appropriate t-shirt.
2.Complete the checkout process.
3.Review the workout posted above, start training.
4.Wake up with a purpose on May 27th before 0930.
5.Finish the workout with your CFP Family (modify it if you need to, but make sure you have to work for it.)
6.Enjoy the day with family and/or friends and remember those deployed.

*Registration on the FORGED page is not a requirement to join in on the WOD.  However, it is HIGHLY recommended!  It goes to a great cause!!


  Wednesday, September 14, 2011
  
HELEN
 (Time)
3 Rounds for time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-Ups
Chosen as WOD:   Mon,Sep 17,2012  Wed,May 9,2012  Mon,Dec 27,2010  Tue,Nov 30,2010  Thu,Mar 4,2010
11:43 Rx Allie K Mon,Sep 17,2012
 12:08 Rx Alicia Mon,Sep 17,2012
  12:16 Rx Krystal Mon,Sep 17,2012
8:24 Rx ryan l Tue,Sep 18,2012
 8:54 Rx Jered Wed,May 9,2012
  9:11 Rx Matt G Mon,Sep 17,2012

Melissa H19:46 Row/dropped to RB/PB for PU (yay me!)
Eric16:44 Rx
Janelle17:18 Too heavy for Rx, someday I hope! Gr./Bl.
Joe D15:35 Gr.Bands.35lbs. Thanks Lea for the help , Great bunch to work out with.
Pat Ma17:56 black band PUs
Joe P14:10 1 pood kb
Keller13:29 35#, green bands
Brian C15:27 Rxcrashed n burned on last round
Anney15:51 blue
Katelynn23:00 walked some, 10# KB, and black band
James12:23 Rx

Katelynn 8:11am
I didn't read this and think, 'But I don't wanna!' this morning.  That's an improvement, right?  RIGHT?!??!  :)

Melissa H 2:59pm
WOW! Full class at 5:30!! Awesome:) Have fun ya'll!

Anney 3:51pm
@&% !!! That's the last time I wait to sign up at the last minute! See you all at 630 then!

Pat Ma 4:47pm
6:30 is the fun class...

Pat Ma 9:20pm
running in the rain and cold sure made this one fun...


  Tuesday, September 13, 2011
Happy Birthday Pablo
  
Front Squat 5x3
 (Weight)
Front Squat  

3-3-3-3-3
Chosen as WOD:   Wed,Sep 19,2012  Wed,Feb 1,2012
155 Rx Krystal Wed,Sep 19,2012
 150 Rx Sarah D Wed,Sep 19,2012
  135 Rx Keedran Wed,Sep 19,2012
275 Rx ryan l Thu,Feb 16,2012
 245 Rx Rick Wed,Feb 1,2012
 Keith Wed,Sep 19,2012
  225 Rx Pat Ma Tue,Sep 13,2011

Melissa H90 Rx55-65-75-85-90
Kelly80 Rx35-55-65-75-80
Scott H195 Rx135,155,175,195,205(f2),200(f3)
Lea120 Rx95,100,105,115,120
Joe D105 RxNo Rx. Tough Form. Thanks Jon for all your help and patience! may be next time.
Janelle35 x 5 RxNice to learn and try this, thanks Jon it was fun.
Pat Ma225 Rx185,225(2),185,205,225
David285 Rx225-245-265-285-305(2)
Harvey105 Rx65-75-85-95-105

Rick 8:56am
I've only missed one day and I already hate it!  This is gonna be a long week, i'll have to beat the hell out of myself some other way.

Lea 7:06pm
What an addict...

Allie K 8:52pm
takes one to know one, Lea!

Allie K 8:53pm
(ps- im SO an addict too. Just joined a new Crossfit down here.... cant wait to come back though!) Maybe crossfit pueblo and crossfit parker can be friends!?

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