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10.22.14

Come Celebrate Jason Dawkins birthday this Saturday
Lowry Beer Garden starting at 4:30pm

The whole CFPH crew is invited, this is gonna be fun.

Coach Norm overhead squat

Coach Norm overhead squat

Power Snatch + Snatch balance 3-2-1-3-2-1

EMOM 10 minutes, alternating:
5-10 Ring Dips
2 Shuttle Sprint

For time:
Run 800m
Row (1000/800m)

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10.21.14

CrossFit Park Hill Powerlifting Competition
Sunday, November 9th

Women register here (15 spots available)
Men register here (15 spots available)

We are hosting a fun weightlifting meet for you, right here at CFPH.
This is for every ability level and every strength level.

Powerlifting has three events: Back Squat, Bench Press, Deadlift
You lift the weights that are at YOUR ability level. Oh and prepare to get a few PR’s

For time:
30 Box Jump (30″/24″)
30 Chest-to-bar Pull-ups
30 KB Swing (32/24)
30 Weighted walking lunge (43/30)
30 Knees-to-elbows
30 Push press (43/30)
30 Good Mornings (15/10)
30 Wallball (20 to 11′ / 14 to 10′)
30 Burpees
30 Triple-unders

Name WOD
Jason 21:51 rx
Jon W 28:48 rx
Neil 31:58 rx
Owen 38:28 rx
Chloe 17:36 1
Chlesea 19:16 6
Liz 22:26 6
Katherine 22:39 3
Laura 23:22 8
Armando 23:37 1
Casey 24:00 1
Michael D 24:07 1
Noelle 24:34 3
Michael 24:51 1
Szabina 26:02 2
Ryan B 26:12 1
Erika 26:36 4
Laura M 26:41 4
Andrew 26:45 3
Sam 26:46 1
Caroline 27:13 4
Andy C 27:44 m
Donald 27:53 2
Stephanie 28:12 2
Kim 28:30 3
Noelle N 29:12 3
Amelia 29:18 1
Mike F 29:31 1
Matthew 30:19 1
Eric 30:22 2
Margaret F 30:40 5
Fawn 30:53 4
Mike B 30:53 3
Kara 31:13 3
Matt E 31:13 1
Derrick 32:16 3
Sarah V 32:45 4
Kyle 32:48 3
Nadia 33:15 1
Kera 33:16 1
Lacee 33:59 1
Lisa A 34:14 5
Steve 34:14 2
Kelly 34:43 6
Meg 40:12 2
Jake DNF
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10.20.14

Big Congratulations to all of our lifters at the FRCF Fall Weightlifting Meet.
Chloe, Andrew, Phillip, Margrette, Patti, Mary, Harper, Sarah, and Neil

Park Hill Weightlifting Club took home Second place in the women’s team competition

So proud of all of you and the hard work you put in to get there.

“Fractured Fran” 5 rounds for time:
9 Thruster (43/30)
9 Pull-up

EMOM Deadlift Ladder
Start at 50% of 1RM, add (5/3kg) per lift until failure

Name “F Fran”
Donny 4:05 (rx)
Mike D 4:27 (rx)
Shayla 5:13 (rx)
Sam 5:32 (rx)
Chloe 5:33 (rx)
Jon 5:42 (rx)
Jason 5:49 (rx)
Sterling 6:21 (rx)
Katherine 6:22 (rx)
Armando 6:30 (rx)
Matthew 6:41 (rx)
Owen 7:20 (rx)
Patti 7:33 (rx)
Casey 7:40 (rx)
Jody 8:04 (rx)
Abraham 8:06 (rx)
Jacob 8:20 (rx)
Amelia 8:20 (rx)
Steph 8:43 (rx)
Philip 9:08 (rx)
Johnny 9:14 (rx)
Dave S 9:29 (rx)
Donald 9:37 (rx)
Noelle 9:41 (rx)
Meg B 10:50 (rx)
Mike K 11:07 (rx)
Jesse 12:05 (rx)
Mahony 4:47
Tom 6:25
Sabra 6:35
LBK 6:47
Kara 7:59
Tara 8:03
Durkee 8:05
Erin 8:15
Sup 8:21
Julianne 8:40
Joan 8:40
Laura 8:45
Nadia 8:50
Lisa L 9:11
Tamara 9:12
Lindy 9:30
Rachel 9:39
Erika 9:40
Liz 10:02
Josh 10:46
Steve 11:00
Grant 11:04
Andrew 12:00

 

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10.18.14

Run 1 mile Time Trial

Sprint 60m @70%, 80%, 90%, 2 x100%

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10.17.14

For time:
30 Clean & Jerk @ 50%
*No Push Press

Weighted Plank @ 50% BW

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10.16.14

We several athletes lifting this weekend at the FRCF Fall Weightlifting Meet
They would love to have your support as many are competing for the first time

Saturday Noon – 2pm: Chloe Cable

Saturday 2 – 4pm: Andrew Griffin, Phillip Prewitt

Sunday 10 – Noon: Margrette Castro, Patti Kato, Harper Bolz-Weber, Mary Graham

Sunday Noon – 2pm: Sarah Durkee

Sunday 2 – 4pm: Clayton Putman

Sunday 4 – 6pm: Neil Allman

ready for liftoff

ready for liftoff

3 rounds for total reps,
:90 – :60 – :30 at each station:
Box Jumps (24″/20″)
Reverse Wallball (14/10)
Burpee w/o push-up
Ring Row
Goblet Squat (24/16)
Back Extension

Name Total
Brian 451
Szabina 420
Chloe 397
Jason 395
Tiffany H 395
Lacee 394
Chelsea 393
Tara 376
Noelle 375
Sam 372
Jonathan 372
Noah 370
Matthew 368
Isaac 367
Mike S 366
Stephanie 353
Noelle 352
Mike 350
Owen 349
Shayla 342
Caroline 340
Donald 339
Kerry 338
Liz 337
Andrew 335
Pedro 335
Erin 334
Mike D 333
Jacob 332
Mike K 328
Tom 328
Nadia 326
Janie 321
Lisa 309
Ambrose 305
Michelle 301
Rachel G 298
Heather 297
Margaret 285
Grant 275
Derrick 274
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10.15.14

wallballs

Broken 2k For time:
4 x Row 500m, Rest 3 minutes

ME Handstand Hold

3 rounds for DU reps:
2 Deadlift @80%
5 Burpees
ME Double-unders
*No rest allowed

Name WOD
Josh 6:32
Jason 6:35
Paul G 6:43
Vernon 6:46
Chloe 6:47
Donald 6:53
Steven 6:54
Matthew 6:58
Mike B 7:00
Abraham 7:04
Matt 7:22
Jesse 7:26
Grant 7:27
Kara 7:32
Tara 7:38
LBK 7:40
Julianne 7:43
Jacob 7:47
Grrest 7:48
Tom 7:50
Jen M 7:56
Sarah V 7:58
Erika 7:59
Jessica P 7:59
Lacee 8:12
Chelsea 8:17
Laura 8:17
Kerry 8:17
Noelle 8:21
Yoshi 8:21
Jody 8:27
Amelia 8:31
Margaret 8:35
Laura 8:36
Kelly 8:49
Kera 8:53
Kim 8:56
Sup 9:12
Sabra 9:30
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10.14.14

Penelope Aragon
born Tuesday, 9/30 at 6:43 am
7lb 15 oz, 21 inches
We’re both happy and healthy- had a natural labor without any complications.

 

Penelope

Penelope

Find 2RM one-arm Barbell Snatch

For time:
Run 150m
10 Pull-ups
Run 150m
10 Toes to Bar
Run 150m
10 Push-ups

Name WOD
Brett 2:30
Sam 2:32
Pedro 2:35
Donald 2:39
Jason 2:43
Abraham 2:46
Tom 2:52
Owen 2:55
Casey 2:57
Patti 3:01
Dan Z 3:02
Chelsea 3:03
Fawn 3:08
Liz 3:09
Jesse M 3:11
Matthew 3:16
Eric 3:18
Laura 3:24
Margaret 3:26
Jacob 3:30
Amelia 3:33
Nadia 3:38
Isaac 3:42
Mike S 3:44
Julianne 3:44
Matt R 3:45
Lacee 3:46
Erin 3:47
Kyle 3:49
Lisa L 3:49
Ambrose 3:49
Mike B 3:49
Tiffany H 3:49
Tamara 3:52
Kara 3:53
Szabina 3:53
Kelly 4:08
Lisa A 4:20
Chase 4:30
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10.13.14

Wanna see how strong CrossFit Park Hill has gotten under the guidance of Coach Margrette?

Come to the FRCF Fall Weightlifting Meet on Saturday and/or Sunday.
We have a dozen lifters competing throughout the weekend. Look for the full schedule later this week.

Mike D.

Mike D.

4-3-2-1 reps for time:
Shuttle Sprint (10m down and back = 1)
Man maker (10/8)
Rest 5 minutes, then
4-3-2-1 reps for time:
Shuttle Sprint (10m down and back = 1)
Burpee Box Jumps (30″/24″)

Safety Bar Squat Ladder

ME Weighted plank @ 50% BW

Name WOD
Eric 132
Jason 130
Philip 130
Andrew 126
Pedro 126
Joshua 122
Matt E 113
Shayla 113
Brian 110
David S 108
Steven 106
Paul G 105
Dave W 103
Matthew 102
Chloe 98
Kara 98
S Makee 97
Donald 94
Yoshi 94
Sam 90
Vernon 89
Casey 85
Patti 82
Amelia 81
Mahony 77
Tamara 73
LBK 73
Owen 73
Tara 67
Jody 67
Jess F 64
Kim 61
Nadia 61
Michelle L 58
Kera 58
Liz 55
Fawn 52
Sabra 49
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10.11.14

Partner “Bull”
2 rounds for time:
200 Double-unders
50 Overhead Squat (61/43)
50 Pull-ups
Run 1 mile
*Partners share work, one partner working at a time

Name WOD
Matt/Mike 29:46
Greg 29:59
Donny/Rachel 30:00
Matthew/Ryan 30:20
Fawn/Em 30:37
Chloe/Amelia 31:09
Andrew/Steven 32:37
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