Kevin Stuart Tabata

Rounds	1	2	3	4	5	6	7	8	Total	Heart Rate
Row Cal	5	5	6	6	8	6	6	6	48	168
Kb Sumo High pull	13	14	15	15	16	16	16	17	122	176
Rope Snaps	14	16	16	16	15	16	16	17	126	181
8 1b Med Ball Sit Up	11	12	13	12	12	12	12	12	96	156
Burpees	9	9	9	9	9	9	9	9	73	170
Total									465
Treadmill 3 rounds 20 sec Sprints
Speed 7mph	7.5	7.5	8	8	8.5	8.5	9	9
incline	1%	1.5%	1.5%	2%	2%	2.5%	2.5%	3%
Rnd 1	170
Rnd 2	173
Rnd 3	176

Thursday Crossfit Class

3 Rounds For Time:

1. 30 cal rows
2. 30 ball slams
3. 30 push ups
4. 30 sit ups
5. 30 wall balls
6. 200 m. run


5:30 am

Kelly 29:40
Sondra 32:05
Sara 28:20
Etay 28:40

8 am

Lisa 23:05
Dondi 27:30

NICE WORK EVERYONE !!!!!!!!

Get Ready for the Crossfit Challenge - coming soon

For Time, 5 Rounds

500 meter Row
20 - Med Ball Clean
20 - Sit Ups
20 - Push Up or Pull Ups

5:00 am
Monica 25:25
Bryan 25:27
Scott 25:40
Karen 25:55 (welcome back)
Noreen 27:40

Thursday's Crossfit WOD

For Time, 4 rounds.

Power Clean & Jerk 20 reps
Row 500m
SDHP 20 reps
Run 400m

Sundays Civil Service Workout

Jim and Skyler hit the Civil Service Workout on Sunday. They Completed a partner workout and blasted through it in 31 min.

Great Job! Thanks for joining us at TFL and Morgan Hill Crossfit.

Crossfit Kids and Combat Fitness

* TFL's Civil Service Free Work Out Oct 11, 18 & 19 was so successful we thank you all for giving up your 1 hr.

* TFL is offering Civil Service 10% or 15% discount for CrossFit Membership call TFL 408-779-2835 for more information.