Workout: Sunday 05/01/2011
8:30AM - 10:00AM OPEN GYM 10:00AM FREE CLASS Partner Workout AMRAP in 12 Minutes Partner A 3 Pull-Ups 6 Push-Ups 9 Squats Partner B Overhead [...]
Workout: Saturday 04/30/2011
100 Double Unders 50 Deadlifts 135#/95# 25 Handstand Push-Ups 800m Run 25 Burpees 50 Pistols 100 Sit-Ups Post total time.
Workout: Friday 04/29/2011
Deadlift 1,1,1,1,1 Then. 3 Rounds 10 KB Snatch w/Right Arm 35#/26# 10 KB Overhead Squat w/Right Arm 10 KB Snatch w/Left Arm 10 KB Overhead [...]
Workout: Thursday 04/28/2011
AMRAP in 10 Minutes of: 1000m Row Double Unders Then. "Ring of Grace" 30 Ground to Overhead 135#/93# Ring Plank Holds Then. 1 - 10 [...]
Workout: Wednesday 04/27/2011
400m Run 1 Rope Climb 50 Squats 400m Run 1 Rope Climb 50 KB Swings 53#/35# 400m Run 1 Rope Climb 50 Box Jumps 20" [...]
Workout: Tuesday 04/26/2011
1. Front Squat 3,3,3,3. 2. Push Jerk 2,2,2,2. 3. 20 GHD Sit Ups x 4. 4. 5 Weighted Pull Ups x 4. Rest as needed [...]
Workout: Monday 04/25/2011
AMRAP in 20 Minutes of: 5 Power Cleans 145#/100# 10 Toes to Bar 15 Wall Ball 20# @ 10'/14# @ 9' Then. 2000m Row Post [...]
Workout: Saturday 04/23/2011
250m Row x 3 Then AMRAP in 12 minutes 200m Sprint 15 Push-Ups 12 KB Swings 70#/53# 10 Knees to Elbows Post fastest row time [...]
Workout: Friday 04/22/2011
30-20-10 Hang Squat Snatch 75#/53# Wall Ball 20#/14# Double Unders Then. 10-20-30 Thrusters 75#/53# Pull Ups Post times. Notice: CFEC will be closed this Sunday, [...]