Workout: Saurday 10/25/2014

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Level 1 30 Wall Ball  20#/14# + 3 Rounds 10 Power Snatch w/2 Overhead Lunge Steps  75#/53# 10 Toes to Bar 100 Jump Rope Reps + 30 Wall Ball Post time.         Level 2 30 Thrusters  95#/63# … Continue reading

Workout: 10/24/2014

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Level 1 21 – 15 – 9 Squat Clean Thrusters 75#/53# Box Jumps  20″ SDLHP Burpees Post time.         Level 2 21 – 15 – 9 X 3 Double Unders Ring Dips HSPU’s Calories on Airdyne Post … Continue reading

Workout: Thursday 10/23/2014

Stroup © 2014 CFEC Staff. All rights reserved.

“Throwback Thursday” First posted Thursday 10/27/2008 1 Mile Run 50 Pull Ups 1 Mile Run 75 Push Ups 1 Mile Run 100 Squats Post time. Compare to 10/27/2008 Coaching Tips:  Scale load and movements to match your current fitness level.

Workout: Wednesday 10/22/2014

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Level 1 AMRAP in 10 Minutes of: 200m Row  (2 Reps) 25 KB Swings  53#/35# 10 Split Squat Jumps (1 = 1) + Rest 3 Minutes + AMRAP in 10 Minutes of: 10 Deadlifts  135#/95# 20 Lateral Bar Jumps  (R+L=1) … Continue reading

Workout: Tuesday 10/21/2014

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Level 1 Power Clean  1,1,1,1,1 + 3 Rounds 400m Run 10 Squat Cleans 95#/63# 10 Pull Ups 10 Burpees Post load and time.           Level 2 E2MOM for 24 minutes 1st 2 minutes  – 30 Double … Continue reading

Workout: Sunday 10/19/2014

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Class Schedule OPEN GYM  8:30 – 10:30       FREE Class 9:00 – 10:00 3 Rounds 50 Jump Rope Reps 15 Wall Ball 15 Push Ball 15 Slater Plyos 500m Row