Workout: Thursday 12/22/2016

Our annual CFEC Christmas party is this Saturday, December 24th. We will have one workout at 8 am followed immediately by a potluck and white elephant gift exchange. Please bring the whole family!

Level 1

5 Rounds
:45 Seconds Work/:15 Seconds Transition
Squats
Strict Press 45/33#
Sit Ups
Push Ups
Skater Plyos (1=1)
+
E2MOM for 12 Minutes
Odd Minutes: 5 Front Squats @ 70%1RM
Even Minutes: 5 Strict Pull Ups

Post total number of reps and load.

Extra Credit:
50 GHD Hip Extensions
3 x 1 Minute Ring Plank Hold

Level 2

5 Rounds
:45 Seconds Work/:15 Seconds Transition
DB Thrusters 35/25#
Calorie Row
Push Ups
Calories Airdyne
GHD Sit Ups
+
E2MOM for 12 Minutes
Odd Minutes: 7 Deadlifts @ 70%1RM
Even Minutes: 7 Bench Press @ 70%1RM

Post total number of reps and loads.

Extra Credit:
3 Peg Board Ascents (or practice)

6 comments

  • Paul 22 Dec ’16

    515 AM
    L1
    Carolyn 622Rx/65#
    Barbara 637Rx/75#
    Chris F 532Rx/155#
    James 472Rx/135#
    Shannon C 427Rx/95#
    Will 460Rx/135#
    Milly 451Rx/—
    James N 465Rx/170
    Newman 704Rx/155#
    Paul 596Rx/185# sc
    L2
    Milly —/65#bp

    8 AM
    L1
    Linnda 551Rx/95#bs
    Tim S 613Rx/135#
    Shannon 436Rx/65#
    Travis 482Rx/95#
    Jill 502Rx/55#bs
    Susan 538Rx/55#
    Maddie 814Rx/—
    Sloane 561Rx/95#
    Jeff S 669Rx/—

    Reply
  • Paul 22 Dec ’16

    9:00
    L1
    Katie 577 Rx/85#
    Tina 570 Rx/110#
    Sami 501/-

    Reply
  • Teshina DeBoer 22 Dec ’16

    12:00
    L1
    Steven 370/–
    Briley 608Rx/125#
    JoJo 839Rx/–
    Sam 586Rx/145#
    Tim R. 452Rx/135#
    Chris B. 605Rx/285# BS x 7 reps/ 155# bench x 7 reps

    Reply
  • Tina 22 Dec ’16

    4PM
    L1
    Freddy 520Rx/115#
    Nicole 448Rx/85#
    Tina H 586Rx/85#
    Elsa 449/65#
    Christina 456/75#BP
    Cami 582Rx/65#
    Warren 624Rx/145#
    Dylan 497/135#
    Dave M 717Rx/225# DL
    Dave G 470/75#
    Pat 623Rx/145#
    Heather 577Rx GHD/155#
    Terry 734Rx/165#

    Reply
  • Paul 22 Dec ’16

    5PM
    L1
    Mark 424Rx/65#
    Tiffany 615Rx/65#
    Felica 528Rx/65#
    Jennifer 500Rx/75#
    L2
    Jeff W 363Rx/185#/245#DL
    Jake 339Rx/185#/245#DL

    Reply
  • Paul 22 Dec ’16

    6PM
    L1
    Shane 587Rx/135#
    Joe V 609Rx/135#
    Marisa 601Rx/85#
    Clara 578/85#BS
    Dylan P 420/65#BS

    Reply

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