Workout: Tuesday 09/23/2014

DSCF4527 © 2014 CFEC Staff. All rights reserved.

Level 1 Front Squat  2,2,2,2,2 + 50 Jump Rope Reps 20 Power Cleans 95#/63# 50 Jump Rope Reps 20 Hang Squat Cleans 50 Jump Rope Reps 20 Push Jerks 50 Jump Rope Reps Post load and time.       … Continue reading

Workout: Monday 09/22/2014

DSCF4532 © 2014 CFEC Staff. All rights reserved.

Level 1 21 – 15 – 9 Calorie Row Thrusters  95#/63# Knees to Elbows + 800m Run 30 Goblet Squats  53#/35# 30 KB Swings Post time.         Level 2 5 Deadlifts  315#/205# 8 Muscle Ups  (W -5) 30 … Continue reading

Workout: Saturday 09/20/2014

DSCF4462 © 2014 CFEC Staff. All rights reserved.

Level 1 10 Rounds 5 Bent Over Rows   75#/53# 7 Thrusters 9 Box Jumps  20″ Every 2 minutes, perform 1 Gasser. Post time.           Level 2 10 Rounds 5 Ground to Overhead  135#/93# 7 HSPU’s … Continue reading

Workout: Friday 09/19/2014

2014-07-25 21.30.59 © 2014 CFEC Staff. All rights reserved.

Level 1 AMRAP in 30 Min 400M Run (=2 Reps) 25 Wall Ball 20/14# 25 Ball Slams 25/20# 50 Walking Lunges Post total reps.   Level 2 Partner Workout 10 Rope Climbs 25 Burpee Pull Overs 50 DB Squat Cleans … Continue reading

Workout: Tuesday 09/16/2014

2014-07-25 20.56.50 © 2014 CFEC Staff. All rights reserved.

Level 1 Every 2:30 for 5 Intervals 250M Row 10 Unbroken Deadlifts 185/133# 5 Bar Facing Burpees Rest 5 Min Every 2:30 for 5 Intervals 250M Row 10 Unbroken Pull Ups 10 Squat Jumps 45/33# Post Rx or number of … Continue reading