Workout: Wednesday 10/21/2015

We haven’t posted a picture of a group class in a long time.  Here’s the 5:15 class from Tuesday morning.  In this picture you will find some of CFEC’s longest running clients.  Some have been clients of the ours for 15 years.  We are very thankful to all who have allowed us to be a part of their fitness journey.  We cherish the opportunity and accept the professional responsibility that goes along with that opportunity.  Thank you.

Level 1
E3MOM for 15 minutes of:
1 Power Snatch + 2 Overhead Squats  (AHAP)
12 GHD Sit Ups
+
AMRAP in 12 minutes of:
10 Power Snatches  75#/55#
10 Box Jump and Overs  20″
20 Double Unders
200m Run
Post load and rounds plus reps.

Level 2
E3MOM for 15 minutes of:
3 Deadlifts (AHAP + TNG)
5 Weighted Ring Dips  35#/20#
+
5 Rounds
400m Run
50 Double Unders
Post load and time.

CrossFit Old School
5 Rounds
250m Row
12 Body Weight Deadlifts
12 Box Jumps  20″
12 KB Swings  53#/35#
Post time.

7 comments

  • Paul 21 Oct ’15

    5:15
    L1
    Wendi 85#/3+2 Rx
    Barbara 75#/3+22
    Erika 55#/3+1
    Erica S. 35#/2+33
    Jeff M. 95#/2+31
    Mike S. 95#/1+33
    Carissa 75#/3+1 Rx
    Monica 55#/5 Rx
    Terry 135#/4+2 Rx
    John N. 135#/5+4 Rx
    Tim R. 105#/3+15 Rx
    Paul 115#/4+12 Rx
    L2
    Jake 365#/14:19 Rx
    Cathy 165#/17:32 Rx
    Anthony 305#/14:15 Rx
    Newman 355#/11:54 Rx
    CF OS
    Diana 2500 Rx
    Rob 22:27 Rx

    Reply
  • Teshina DeBoer 21 Oct ’15

    8am
    L1
    Tim 115#/3+4Rx
    Andi 70#/3+6Rx
    Jill 15#/3+10
    Luke 115#/3+40Rx
    Michael 135# (DL)/mod
    L2
    Tiffany 145#/15:34Rx
    Alex 385#/13:19Rx
    Felica 165#/14:20Rx
    Susan 165#/15;39Rx
    CFOS
    Steve A. 15;04Rx
    Jim 19:49Rx
    Tina 21:10

    Reply
  • Teshina DeBoer 21 Oct ’15

    9am
    L1
    Mike 65#/3+4
    Berenice 45#/2+10
    Anthony F. 65#/2+20
    L2 Josue 315#/17:09Rx
    CFOS Luke 23:35Rx

    Reply
  • Teshina DeBoer 21 Oct ’15

    12pm
    L1
    Brian T. 140#/3+18Rx
    Sam 105#/3+11Rx
    Briley 105#/4+8Rx
    Brittany 70#/2+40Rx
    CFOS
    Sami 21:05
    Jeff 20:13Rx

    Reply
  • Teshina DeBoer 21 Oct ’15

    4pm
    L1
    Kevin C. 95#/2+20
    Dave M. 75#/3+8Rx
    Robert 75#/3
    Erica 75#/3+13Rx
    Chris B. 165#/3+40Rx
    Christina G. 100#/2+30Rx
    Summer 55#/2+14
    Steve-O 155#/4+10Rx
    Lina 90#/3+40Rx
    Scott 75#/3Rx
    Zach 185#/4+13Rx 115#/24″
    Ed M. 115#/3+20
    L2
    Essence 175#/15:34Rx
    Luke 235#/13:34
    Ryan 325#/13:32Rx
    Jimmy 225#/16:45Rx
    CFOS
    Bear 17:07Rx
    Dylan 18:43Rx
    Vince 16:47Rx
    Linda 22:41Rx

    Reply
  • Teshina DeBoer 21 Oct ’15

    5pm
    L1
    Cheyenne 15#/2+2
    Darci 15#/2
    Alberto 75#/3+10Rx
    Danny 65#/3
    L2
    Shane 225#/17:57Rx
    Lina –/13:08Rx
    CFOS
    Trapp 14:35Rx 24″
    Brent 16:50Rx 205#/24″
    Jean 21:37Rx
    Christina 24:04Rx
    Milly 16:02Rx
    Julia 20:25Rx

    Reply
  • Teshina DeBoer 21 Oct ’15

    6pm
    L1
    Joe 115#/3+9 95#
    Clara 60#/2+40
    Greg 45#/2
    Rich 45#/2
    Mark 75#/2+32
    Kevin J. 95#/3+6Rx
    Milly –/4+7Rx
    CFOS
    Sloane 14:58Rx
    Gary 16:38Rx

    Reply

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