Workout: Friday 08/19/2016


Please come support your fellow CFEC athletes who are competing in the SoCal Fitness Classic this Saturday 8/20 at Francis Parker School: Trapp, Alex, Sean, Jimmy, and Christian!

We will be having a beach workout Saturday, August 27th at 8 am at Coronado beach (by the volleyball nets).

Level 1

3 person teams
*1 person works, 1 person rests, 1 person holds

120 Proper Push Ups *Hold Deadlift position 135/95# (double overhand grip, no mixed or hook grip)
120 Deadlifts 135/95# *Hold forearm plank
120 Thrusters 95/65# *Hold feet 6″ off ground
120 Calorie row *Hold 95/65 in Overhead position
Post time.

Level 2

3 Person teams

AMRAP in 15 Minutes
Partner A: 1 x 60′ Sled Push 120/90# (Low Push)
60′ Walking Lunges
60′ Run
Partner B: Max Calorie Row
Partner C: Rest
*Partners A and B work at the same time… Rower stops when partner A completes their round. Keep rotating positions.
Post total number of calories achieved.

Rest 3 Minutes

AMRAP in 15 Minutes
Partners A&B: 100M Gurney Carry with 2 Barbells 135/95#
Partner C: AMRAP of 5 DB Thrusters 50/40# + 5 Burpees Over the Dumbbell
*When Partners A&B get back, Partner B rotates to thrusters and burpees while Partners A&C now carry. Continue on AMRAP where partner left off. Keep rotating positions.
Post total number of reps achieved for thrusters and burpees.

Crossfit Old School

50-40-30-20-10 reps of
Double Unders
Abmat Sit Ups
100 Calorie Airdyne
Post time.


  • Paul 19 Aug ’16

    Emily C. / Amy / Paul Rx 37:33
    Carolyn / Barbara / Chris F. 29:23 Rx
    Cathy / Carrie / Terry 30:43 Rx
    Tylar H. / Newman / ? 34:16
    Tesh / Tim D. / JoJo 241/113 Rx

  • Teshina DeBoer 19 Aug ’16

    8 and 9 am
    Troy 34:15Rx
    Lisa/Tiffany/Jesse 30:38Rx
    Tina 20:40Rx
    Lauren 23:24Rx

  • Teshina DeBoer 19 Aug ’16

    Court/Blake/Brian T. 34:39Rx (B&B=135#OH Hold)
    Jill/Michael 32:20
    CFOS Briley 19:18Rx

  • Tina 19 Aug ’16

    Clara/Joe V/Tommy 38:24Rx
    Chris BRx/JeanRx/Severen 30:03
    Trapp/Wes/27:07Rx 80 reps
    Brittany G/Mac/Gary 26:02Rx
    Jeff S/Anthony/Dalton 200 reps 44:29Rx


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