Workout: Tuesday 04/21/2015

Are you ready for it?  CFEC is starting a Surf Club.  We want to expand the use of our fitness by introducing this fun sport to those who have never tried it and re-introduce it to those that have stopped for whatever reason.  Our first gathering will be Saturday May 2nd at 9:00 a.m.  We will meet at the beach at Law Street in Pacific Beach.  We will have some extra wetsuits and boards to get the newbies started.  Plan on staying for as long as you’d like.  Make a day of it.

 

Level 1
10 Rounds
250m Row
5 Thrusters  75#/55#

Extra Credit
150 Sit Ups

 

 

 

Level 2
12 minute time cap.
30 Muscle Ups
+
800m Run
50 Unbroken KB Swings  53#/44#
Post time or reps completed and time.

 

 

 

 

Barbell Club
Front Squat 1,1,1,1,1,1
Clean Deadlift 3,3,3,3,3
Post loads.

 

 

 

 

 

CrossFit Old School
5 Rounds
25 Double Unders
15 Ball Slams  25#/20#
10 Burpee Box Jump Overs  20″
Post time.

7 comments

  • Paul 21 Apr ’15

    5:15
    L1
    Rose 25:41 Rx EC
    Diana 18:34 Rx EC
    Cathy 21:16 Rx EC
    Morgan 23:00 Rx EC
    Erika B. 21:35 Rx EC
    Barbara 18:53 Rx EC
    Tom 21:35 Rx
    Tim 18:04 Rx
    Joe V. 19:40 Rx EC
    Vince 16:46 Rx EC
    Paul 15:57 Rx
    L2
    Jake 23/8:21
    John 5:14 Rx/6:40 Rx

    Reply
  • Paul 21 Apr ’15

    8:00
    L1
    Berenice 25:32 Rx EC
    Michael 17:57 Rx EC
    Tina 19:01 Rx EC
    L2
    Milly 21/6:31 Rx EC
    Briley 10:07 Rx PR/7:29 Rx EC
    Teshina 28/6:50 Rx
    Alex D. 6:45 Rx/5:38 Rx EC
    CF OS
    Felica 17:47 Rx EC

    Reply
  • Teshina DeBoer 21 Apr ’15

    9am
    L1
    Laurie 27:28 EC
    Eric Mc. 18:39Rx EC
    Nuria 18:50Rx 75# EC
    CFOS
    Vince 14:24Rx
    Monica 11:25Rx EC
    Carrie J. 17:58Rx EC

    Reply
  • Teshina DeBoer 21 Apr ’15

    12pm
    L1
    Adrienne 20:10 EC
    Rey 21:24Rx EC
    Steven 24:58
    Sam 19:37Rx EC
    Ray 22;29Rx EC
    Jeff J. 18:25Rx 85# EC
    CFOS
    Brittany 16:01Rx EC
    Ian 13:04Rx EC
    Dustin 10:23Rx 30# EC
    Ryan 9:32Rx 30# EC

    Reply
  • Teshina DeBoer 21 Apr ’15

    4pm
    L1
    Andy 17:24Rx EC
    Paul S. 15:58Rx EC
    Kevin C. 23:22Rx
    Carissa 19:40Rx EC
    Jacob 18:32Rx EC
    Christina G. 19:20Rx EC
    Rob M. 21:55Rx EC
    Ed M. 19:15Rx EC
    Nicole 19:48Rx EC
    Robbie 17:59Rx
    Damian 19:45Rx EC
    Pat 19:22Rx 95# EC
    L2 Maddie 6:15Rx PR/11:00 35#
    CFOS
    Heather R. 12:37Rx
    Chris B. 10:51Rx
    Steve M. 13:03 EC

    Reply
  • Teshina DeBoer 21 Apr ’15

    5pm
    L1
    Jean 20:50Rx
    Chris B. 16:38Rx
    Toni 19:17Rx
    Amanda 25:05Rx EC
    Tiffany 23:20Rx EC
    Jeff M. 24;39
    Riva 19:38Rx EC
    Steve M. 17:16Rx
    Brent 14;48Rx EC
    Bear 16:00Rx EC
    Brian 19:50Rx
    Julia 17:34Rx EC
    Milly 17:31Rx 65# EC
    CFOS Aileen 17:40Rx EC
    BBC Bear 365#/385#

    Reply
  • Teshina DeBoer 21 Apr ’15

    6pm
    L1
    Nick 16:31Rx 95# EC
    Danny 19:47 EC
    Faith 16:45 6rds
    Mark 20:22Rx EC

    Reply

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