Workout: Monday 09/01/2014

imageedit_5_4240915495 © 2014 CFEC Staff. All rights reserved.

Level 1 Choose 1 Hero Workout: “Jack” AMRAP in 20 Min 10 Push Press 115/78# 10 KB Swings 53/35# 10 Box Jumps 24/20″ Post total number of reps. or “Coe” 10 Rounds 10 Thrusters 95/63# 10 Ring Push Ups Post … Continue reading

Workout: Sunday 08/31/2014

2014-06-29 02.27.46 © 2014 CFEC Staff. All rights reserved.

Open Gym 8:30 am — 10:30 am Free Class 9am — 10 am 3 Rounds 20 Goblet Squats 53/35# 20 Push Ups 20 KB Swings 20 Skater Plyos (R+L=1) 400M Run Post time.

Workout: Saturday 08/30/2014

2014-06-28 22.42.12 © 2014 CFEC Staff. All rights reserved.

Level 1 With a 30 min running clock… From 0-15 min must complete the following: 10-1,9-2,8-3,7-4,6-5,5-6,4-7,3-8,2-9,1-10 reps of SDLHP 75/53# Pull Ups From 15-30 min must complete the following: 10-1,9-2,8-3,7-4,6-5,5-6,4-7,3-8,2-9,1-10 reps of Front Squats Ball Slams 25/20# Post time for … Continue reading

Workout: Friday 08/29/2014

DSCF4212 © 2014 CFEC Staff. All rights reserved.

Level 1 Partner Workout “Tailpipe” 3 Rounds P1  250m Row P2 KB Front Rack Hold  2@35#/2@26# One person rows, while the other holds the KB’s.  Then players switch and keep switching for a total of 3 rounds each. + 3 … Continue reading

Workout: Wednesday 08/27/2014

elise © 2014 CFEC Staff. All rights reserved.

Level 1 Overhead Squat  5,5,5,5,5 + AMRAP in 15 minutes of: 10 Overhead Squats  75#/53# 10 Power Cleans 10 Front Rack Lunges 10 Hand Release Push Ups 10 Box Jumps 20″ Post load and rep total.           … Continue reading

Workout: Monday 08/25/2014

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Level 1 Squat Clean 1,1,1,1,1 + 3 Rounds 200m Run 15 Deadlifts 135#/95# 20 Lateral Bar Jumps  (2 = 1 rep) 50 Jump Rope Reps Post load and time.           Level 2 50 Calories on Airdyne … Continue reading