Monday October 31st
Workout of the day
"TK"
Complete for time:
10 reps 95/135lb Squat Clean
31 Knees to Elbow
40 Box jumps 24" box
10 reps 95/135lb Power Snatch
31 Ring Dips
40 Double Unders
10 reps 95/135lb Thruster
31 Pullups
40 Burpees
71 O.H. Walking lunge steps with 25/45lb plate
A true benchmark WOD. Hmmm, who is this "TK", and what is this WOD all about?
**********************************************
Congratulations to all of our On Ramp graduates! Great job guys and gals!
Tulio, Debra, Claire, Jamie
Judy, Kristi, John R, Mark, John F
Not pictured are Greg Sr, Wayne, Danielle, Mike C, Dave and Mike S
Welcome to the CFSS family, let the fun begin!
Congratulations to all our new On Rampers!! I am looking forward to helping each and everyone of you achieve your goals!!
And a Happy Birthday to Kevin Kelsey!!
Posted by: Tara | October 30, 2011 at 11:56 PM
Happy Birthday Tara!!!! Hope you had a nice time in the city!
Posted by: Denise | October 31, 2011 at 01:52 AM
Happy Birthday Tara and Kevin! Enjoy YOUR Day and Congrats to All the New On-Rampers!!! Welcome to CFSS!!!
Posted by: Gene | October 31, 2011 at 04:51 AM
Thanks for the birthday wishes and have a great day Tara. I hope to find some time today to join in what looks like a fun birthday Wod!
Posted by: Kevin K | October 31, 2011 at 08:45 AM
HAPPY BIRTHDAY TARA!
Congrats to On Rampers!
Posted by: Jeanne Pirkl | October 31, 2011 at 08:56 AM
Happy Birthday Tara! It took me a minute...lookin forward to doing your WOD :)
happy birthday Kevin!!
Posted by: Keri Lanz | October 31, 2011 at 08:59 AM
Happy Birthday Tara and Kevin! Have fun today.
Welcome On-Rampers. You're about to become more fit than you can imagine and you'll have fun doing it (except for the occasional scrape,bruise,ass burn,ripped hands, and a little vomit into the mouth:) Just kidding. I made all that stuff up.
Posted by: Jim Lanz | October 31, 2011 at 09:26 AM
Happy Birthday Tara and Kevin... enjoy your day..
Posted by: danny | October 31, 2011 at 09:28 AM
More athletes to push...yes!!!
Posted by: Joel | October 31, 2011 at 10:05 AM
Happy Birthday Tara and Mr. Kelsey (Kevin)!! And welcome to the cult, I mean CFSS, on-rampers. Jim-- you didn't make any of that up. All of it happens to me on a daily basis ;).
Posted by: Lauren C. | October 31, 2011 at 10:25 AM
Happy B-day Tara and Kevin.
Welcome to the family on rampers.
Way to work hard Claire. I'm very proud of you.
Posted by: richr | October 31, 2011 at 01:02 PM
Happy Birthday Tara and Kevin!
Congrats new on rampers, welcome to the family!
Posted by: James Lanz | October 31, 2011 at 01:34 PM
Happy Birthday Tara & Kevin!!!!!!!
Congrats to the newcomers, welcome to the family :))
Posted by: Danielle Reuter | October 31, 2011 at 02:23 PM
Jeez Tara, why couldn't you have been born on January 3rd or something ; )
At least it wasn't December 31st!
HAPPY BIRTHDAY!
Posted by: Mike A | October 31, 2011 at 02:36 PM
congrats to the on rampers. all 30 of you. happy birthday Tara and kevin
Posted by: scott | October 31, 2011 at 03:27 PM
Happy Birthday Tara!
Posted by: Anthony | October 31, 2011 at 06:18 PM
Happy Birthday Tara and Kevin.
Congrats on-rampers... love that we're infusing the box with 19 new eager athletes!
Posted by: Brian S. | October 31, 2011 at 07:14 PM
Happy Birthday Tara, like I said before you 40 is someone else's 30. And I'm still looking for this TK bloke, he's got some splaining to do.
Posted by: Michael Cantley | November 01, 2011 at 06:47 AM