Workout: Friday 04/17/2015

Andy, one of CFEC’s newest members, setting up for his clean. 

 

Announcement

We will be having a gymnastics clinic on Saturday, April 25th at 10 am.  Coach Terry Miller and Anthony Blando both have extensive backgrounds in gymnastics and will be our coaches for the clinic!  For anyone who wants to work on handstands, pull-ups, muscle-ups…  We are opening this up to the public as well, so if you know of anyone who would interested please spread the word!

 

Level 1

Partner Workout

AMRAP in 20 Min

200M Plate Carry (partners run together) 45/25#

50 Squats

20 Burpees

*While one partner is working, other partner holds plate overhead

Post total rounds plus reps.

 

Level 2

Partner Workout

AMRAP in 20 Min

200M Front Rack Walk 185/135#

10 Bar Muscle Ups

120′ Low Sled Push 90#

Post total rounds plus reps.

 

Barbell Club

Snatch: Heavy Single

Clean & Jerk: Heavy Single

Front Squat: 2×2 @ 85%, 2 @ 90%

Good Morning: 5×3

Post loads.

4 comments

  • Teshina DeBoer 17 Apr ’15

    5:15am
    L1
    Joe Rx/Clara 3+Run
    Barbara/Erika B. 4+30 squats Rx
    Cathy/Vince 4+100M Rx
    Jennifer/Carolyn 3+100M Rx
    Rob/Monica 4+9 Burpees Rx
    Steve A./Milly 5Rx
    L2 Milly Rx/Jessica K. 3

    8am
    L1
    Dom/Nuria 4Rx
    Walt/Adam 4+Run Rx
    Ruby Rx/April 4+15 Burpees
    L2
    Juan/Jake 3+10M/U’s Rx (*Reverse Order)
    Alex D. Rx/Louie 4
    Bris C./Joey Rx 5+200M

    Reply
  • Teshina DeBoer 17 Apr ’15

    9am
    L1
    Michael/Tiffany 4+14 Burpees Rx
    Tina 5Rx

    Reply
  • Tyler Rodems 17 Apr ’15

    12pm
    L1
    Ray/ Steve 3 rds+ run+ 1 squat Rx
    Sam/ Court 5 rds + run+ 3 squats
    Ashley/ Samantha 3 rds+ 63 Rx
    Aileen 8 Rds Rx
    Christina/ Shane 4 rds+ 65 Rx
    L2
    Briley/ Steve-O 3 rds+ run+ 1 M/U. Rx

    Reply
  • Tyler Rodems 17 Apr ’15

    5pm
    L1
    Steve M./ Brent 5 + 58 Rx
    Chris B./ Jean 5 + 64 Rx
    Chris F/ Mark 4+ 6 Rx
    Ryan/ Felica 5+ 38 Rx
    L2
    Maddie/ Gary 5+2 M/U
    Heather R./ Carlyn 6+ 100m
    Ian 5 + 3 M/U’s Rx

    Reply

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