Notice: Please, join us tomorrow at 8:30 am for our annual “12 Days of Christmas” Workout.  Soon after the workout is completed, we will have our annual Christmas get together.  All are invited.  Bring your favorite dish to share with the rest of CFEC members.

 

Partner Workout

In teams of two, complete the following:
800m Run (each)
P1 200m Run
P2 Rest
+
50 Thrusters   95#/65#
P1 Does Thrusters
P2 Hangs from Pull Up Bar
+
50 Burpees
P1 Does Burpees
P2 Holds Barbell Overhead
+
50 GHD Sit Ups
P1 Does Sit Ups
P2 Holds Forearm Plank
+
100 Calories on Assault Bike
P1 Does Max Calories
P2 Wall Sit
Post time.

 

Optional Workout

#1
8 Rounds
200m Run
250m Row
+
21 – 15 – 9
Alternating DB Snatches   50#/35#
Burpee Box Jump Overs  20″
X3 Double Unders
Post time.

 

#2
7 Rounds
5 Deadlifts   135#/95#
10 Push Ups
+
5 Rounds
200m Run
25 Squats
25 Sit Ups
25 Russian KB Swings  53#/35#
Post time.