Workout: Thursday 04/13/2017

Announcements:
We will be closed on Easter Sunday, April 16th.

We will be holding an Olympic Weightlifting class on Mondays and Wednesdays at 6pm. Coach Terry will be leading it and it is open to all levels. Starts this Monday, April 17th!

Level 1

Alternating Tabata :20/:10 x 16
Hollow Rock
Handstand Hold
+
1 Mile Run
Rest 3 Minutes
800M Run
Rest 3 Minutes
600M Run
Rest 2 Minutes
400M Run
Rest 2 Minutes
200M Run

Post time minus rest.

Level 2

Alternating Tabata :20/:10 x 16
Hollow Rock
Handstand Hold
+
For Completion

Bench Press 5 working sets of 5 reps, *AHAP

Floor Press 5 sets of 8 reps, all same weight, close grip

50 Strict Pull Ups

Post loads.

Crossfit Old School

5K Run or 5K Row.

Post time.

8 comments

  • Elaina Hillery 12 Apr ’17

    Hey I wanna drop in tomm at 8am.does that work?

    Reply
    • CFEC Staff 13 Apr ’17

      Come on in.

  • Paul 13 Apr ’17

    5:15
    L1
    Rose 22:58 Rx
    Amadi 14:37 Rx
    Michael 20:14 Rx
    Chris F. 16:50 Rx
    Mike S. 19:00 Rx
    Tyler F.H. 19:36 Rx
    Rob 19:50 Rx
    Paul 18:00 Rx

    Reply
  • Paul 13 Apr ’17

    8:00 & 9:00
    L1
    Amanda 19:32 Rx
    Susan 17:51 Rx
    Felica 16:24 Rx
    Tina 19:20 Rx
    Travis 22:38 Rx
    L2
    Ray 175#/135#
    Anthony 165#/115#
    CF O S
    Tim S. 20:33 Rx

    Reply
  • Teshina DeBoer 13 Apr ’17

    12pm
    L1
    Brian T. 17:23Rx
    Karsten 19:40Rx
    Sam 16:26Rx
    Darin 18:30Rx
    Steven 23:50 (row) Rx
    Emily 18:32Rx
    L2 Jake 225#/135#/50 strict pull ups

    Reply
  • Tina 13 Apr ’17

    4PM
    L1
    Drew 17:33Rx
    Tyler B 20:07Rx
    Severen 16:12Rx
    Elizabeth 21:02Rx
    Cami 20:31Rx
    Warren 17:56Rx
    Sonya 23:27Rx
    Pat 19:28
    L2
    Chris B 225#/135#
    Jimmy 175#/135#
    Dave M 225#/135#
    CFOS
    Trapp 24:30Rx

    Reply
  • Paul 13 Apr ’17

    5:00
    L1
    Jr. 14:04 RX
    Lauren W. 16:39 Rx
    Lisa 16:41 Rx
    Jeria 18:54 Rx
    Monica S. 17:54 Rx
    Moises 20:46 Rx
    Will 15:37 Rx
    L2
    Trapp 195#/145#
    CF O S
    Shelly 25:56 Row
    Chris B. 20:47 Row
    Jimmy 25:50 Row
    Dave M. 20:00 Row

    Reply
  • Paul 13 Apr ’17

    6:00
    L1
    Clara 22:29 Rx
    Marisa 15:16 Rx
    Briley 18:43 Rx
    Joe V. 18:46 Rx
    L2
    Gary 135#/95#

    Reply

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