HAPPY HALLOWEEN, CFEC Family!
Level 1
5 Rounds
5 Pull Ups
10 Push Ups w/feet on 45# plate
15 Front Squats 75#/55#
+
800m Run
+
21 – 15 – 9
Power Snatch 75#/55#
Overhead Squat
Front Rack Lunges (R+L=1)
Post time.
Level 2
“JT on ‘Roids”
21 – 15 – 9
Deficit HSPU’s 6″/4″
Weighted Ring Dips 35#/20#
Deficit Push Ups w/feet and hands on 45# plate
+
1 Mile Run
Post time.
Barbell Club
5 Sets
10 Back Squats *AHAP
15 Weighted GHD Hips Extensions
15 Sissy Squats
15 DB Calf Raises each Leg
10 Stiff Legged Deadlifts
Post loads for each.
5:15
L1
Tesh 25:39 Rx 65#
JoJo 21:23 Rx
Erika 41:03
Carolyn 39:16
Lauren 41:31 Rx Welcome Back!
Adam 26:00
Chris F. 32:35
James 43:02
Barbara 40:31 Rx
Jennifer ?
Mike S. 45:20
Amadi 27:55 Rx 65#
James N. 30:00
Tyler H. 33:01
Cathy 39:40 Rx
Carrie 36:24 Rx
Rob 34:43
Sean 23:57 Rx
Terry 26:45 Rx
Newman 26:12 Rx
Paul 39:39 Rx
L2
Jake 27:51 Rx
Tim D. 30:00
8am
L1
Tim S. 44:38Rx
Travis 34;24 thru 21’s
Ed A. 31:54Rx
Andi 45:23
Tim Ru. 43:21
Briley 39:22Rx
Serena 38:26 mod lunges
9am
L1
Tina 39:48Rx
Sami 40:25
Lisa 33:51Rx
Anthony 29:41Rx
Scott 28:32
Danielle 22:41Rx
Shannon 29:23 1 mile run, no last part
Monica 28:52Rx
Amanda 41;05
Pat 41:47Rx
Anthony F. 44:15
12pm
L1
Sam 36:41Rx
Brian T. 31:19Rx
Court 38:35Rx
Michael 34:30
Mike D. 35:00
Drew 33:40Rx
Steven 54:24
4pm
L1
Nico: food coma
Morgen 37:52 11PSN
Blake 49:02Rx 95#
Severen 41:00 21’s
Jimmy 37:15Rx
Ira 44:33 mod
Chris B. 28:32Rx
Wendi 46:06Rx
Ryan 53:46Rx
L2 Trapp 28:56Rx
BBC Barbara 95/30/25/105# (4 sets)
5pm
L1
Tommy 53:28
Sloane 26:06Rx
Brent 34:45Rx
Dave M. 22:13Rx
L2
Jeff W. 40:36
Maddie 38:25Rx
6pm
L1
Gary 29:40Rx
Joe 40:04Rx
Clara 31:34
Mark 33:51
BBC
Jennifer & Milly 65# back squat and deadlifts
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