Workout: Monday 08/22/2016

NOTICE: This Friday CFEC will be partaking in a county wide workout to honor fallen San Diego Police Department officer Jonathon “JD” De Guzman, who was killed in the line of duty last month. We will be accepting donations for his family in a large donation jar at the front desk. Friday is “Bring a Friend for Free,” so, bring a friend and help honor one of SD’s finest in this partner workout.
Also, Saturday’s class is a beach workout in Coronado. It will be held by the main lifeguard tower. Make sure you attend one of the most fun filled workouts we have every year.

Level 1
E2MOM for 10 minutes
3 Front Squats *AHAP
5 Ring Dips
+
3 Rounds
200m Run
10 Power Clean and Jerks 115#/75#
1 Burpee Gasser Complex ( 1 Burpee run 10m, 2 Burpees run 10m, ..up to 5 Burpees)
10 Pull Ups
Post load and time.

Level 2

E2MOM for 10 minutes
3 Overhead Squats *AHAP
5 Weighted GHD Sit Ups 20#/14#
+
400m Farmer Walk 2 @ 70#/2 @ 53#
* Every 40 steps do 20 Russian KB Swings
Post load and time.

Barbell Club

Deadlift (Off Risers) 3,3,3,3,3
+
Press 5,5,5,5,5
Post loads.

CrossFit Old School

1000m Row
25 DB Thrusters 35#/25#
750m Row
20 DB Thrusters
500m Row
15 DB Thrusters
Post time.

7 comments

  • Paul 22 Aug ’16

    5:15
    L1
    Erika 95#/22:10
    Carolyn 135# PR/20:08
    Delilah 105#/25:44
    Rose 105#/23:25 RxCathy 75#/21:00 Rx
    Emily C. 75#/23:03
    Erica S. 75#/19:23 Mod.
    Amadi 185#/11:14 Rx
    Mike S. 175#/20:10 Rx
    Josh 245#/10:57 Rx
    Newman 205#/9:25 RX
    Rob 165#/19:16 Rx
    Chris F. 195#/17:46 Rx
    Jeremiah 175#/23:30
    Paul 215#/13:45 Rx
    L2
    Barbara 70#/18:30 Rx
    Vince 95#/18:45 Rx

    Reply
  • Teshina DeBoer 22 Aug ’16

    8am
    L1
    Danielle 155#/11:23Rx
    Carissa 120#/16:32Rx
    Tina 125#/17:36Rx
    Sami 95#/17:12
    Linda 105#/19:19Rx
    Stroup 175#/18:13Rx
    Troy 185#/18:23Rx
    Briley 165#/12:39Rx
    Heather 205#/–
    Alex 235#/10:38Rx
    Ed A. 205.5#/12:55Rx
    L2 Tim S. 105#/34:30Rx

    Reply
  • Teshina DeBoer 22 Aug ’16

    9am
    L1
    Amanda 115#/19:40
    Lisa 145#/18:38Rx
    Nico 95#/18:30
    Kyle 145#/19:09
    Monica 105#/14:07Rx
    Kaylie 95#/18:15
    Amber 75#/18:15
    Anthony 215#/12:39Rx
    Roselynn 85#/16:15
    Andrea 125#/15:09Rx
    Anthony F. 105#/25:55Rx
    CFOS
    Tina 17:20Rx
    Sami 17:47
    Barbara 18:01Rx

    Reply
  • Teshina DeBoer 22 Aug ’16

    12pm
    L1
    Court 155#/16:54Rx
    Travis 115#/22:43
    TIm R. 175#/21:36Rx
    Tasha 95#/20:19Rx
    Ray –/26:15
    Brittany 130#/14:43 mod
    Brian T. 215#/15:21Rx 135#
    BBC Christian 275#/110#
    CFOS Christian 14:47Rx

    Reply
  • Teshina DeBoer 22 Aug ’16

    4pm
    L1
    Mike 205#/23:25
    Nicole 80#/18:51
    Blake 245#/17:12Rx
    Sonya 75#/24:44
    Jimmy 245#/–
    Pat 105#OHS/21;05Rx
    Matt 265#/17:17Rx
    L2
    Trapp 165#/21:45Rx
    Dalton 185#/19:08Rx
    CFOS
    Jean 18:22Rx
    Dylan 15:55Rx

    Reply
  • Teshina DeBoer 22 Aug ’16

    5pm
    L1
    Morgen 55#/21:00 2rds
    Jeria 115#/22:24Rx
    Chez 45#/24:20
    Tristan 95#/23:30
    Amy 85#/25:39
    Elizabeth 95#/24:46Rx
    Milly 115#/16:50Rx
    Terry 185#OHS/11:28Rx
    Dave M. 165#OHS/11:42Rx
    Severen 65#/17:43
    Sam 165#/14:44Rx
    L2
    Shane 125#/19:09
    Steve-O 225#/26:38Rx
    Ira 205#/29:48Rx
    Chris B. 145#/22:18Rx
    CFOS
    Carrie 15:23Rx
    Christina 15;31

    Reply
  • Teshina DeBoer 22 Aug ’16

    6pm
    L1
    Jill 55#/18:47
    Michael 95#DL/16:16
    Tommy 165#PR/24;54Rx
    Troy 185#/2rds 10:40
    Mark 85#/23:27
    Shannon 95#/16:38
    Joe 275#/18:30Rx
    Clara 95#/20:58
    L2
    Jeff W. 135#/17:22Rx
    Brent 155#/14:55Rx
    Brittany 95#/24:31Rx
    Sloane 155#FS/18:15Rx
    Gary 185#FS/22:57Rx

    Reply

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