Workout: Monday 09/18/2-17

Congratulations to all the CFEC athletes who competed this past weekend in the SoCal Fitness Classic and the Rock The Bay Triathlon. Making all your hard work pay off.

Level 1

EMOM for 10 minutes
Odd minutes: 6 Alternating Pistols
Even minutes: 3 Handstand Push Ups
+
600m Run
1 Rope Climb 15′
5 Burpees
400m Run
1 Rope Climb
10 Burpees
200m Run
1 Rope Climb
15 Burpees
Post time.

Level 2

EMOM for 10 minutes
1 Snatch
+
3 Rounds
100m Back Rack Barbell Carry 185#/125#
30 GHD Sit Ups
30 Push Ups
Post load and time.

CrossFit Old School

3 Rounds
1000m Row
100 Double Unders
30 Calories on Assault Bike
Post time.

Workout: Saturday 09/16/2017

Good luck to all the CFEC athletes competing this weekend. Including Lindsey, Milly and Barbara who are doing the Rock The Bay Triathlon. Use your fitness, ladies.

Level 1

3 Rounds
15 Calories on Assault Bike
15 Skater Plyos 4′ (R+L=1)
200m Run
+
3 Rounds
350m Row
12 Alternating DB Snatches 50#/35#
12 Burpees
Post time.

Level 2

Take 12 minutes to find 1RM for a Thruster
+
E3MOM for 15 minutes
200m Run
30 Double Unders
15 HSPU’s
Post load and Rx or rounds completed.

Workout: Friday 09/15/2017

Please, head out Saturday to the Oceanside Pier to watch and support CFEC athletes throw it down in the SoCal Fitness Classic. Amadi, Heather, Milly, Claudia, Lauren, Jennifer, Aaron, Terry and Jake will all be competing. The weather is going to be perfect for competing and spectating. See you there.

Partner Workout

In teams of two, complete the following:
50 Two Person Deadlifts 275#/185#
300 Double Unders (Switch whenever one person breaks)
10 Sled Pushes 90# (One person works at a time)
2:00 Overhead Barbell Hold (Accumulative time/ One person works at a time) 135#/95#
50 Synchronized GHD Sit Ups
Complete in any order and partition work as desired.
Post time.

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