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

DSCF2549 © 2014 CFEC Staff. All rights reserved.

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

Workout: Sunday 08/24/2014

Image: Hungary's Andras Parti reacts as he falls during the men's cross-country mountain bike event  during the London 2012 Olympic Games © 2014 CFEC Staff. All rights reserved.

Class Schedule Open Gym  8:30 – 10:30       FREE Class  9:00 – 10:00 3 Rounds 15 Burpees 20 Wall Ball 25 Sit Ups 30 Jump Rope Reps Post time.

Workout: Saturday 08/23/2014

DSCF4308 © 2014 CFEC Staff. All rights reserved.

Level 1 800m Run 30 Back Squats  135#/93# 15 Burpees 30 Push Jerks  11#/73# 15 Burpees 30 Thrusters  95#/63# 15 Burpess 800m Run Post time.           Level 2 3 Rounds 400m Run 5 Power Cleans  185#/133# … Continue reading