Reminder: The gym will be closed this Easter Sunday. We will be having the Free Class on Saturday at 9:00 am for this weekend only. We will return to our regularly scheduled class schedule next weekend.
Workout #1
1000m Row
15 Pull Ups
20 Box Jumps 24"/20"
3 times.
Or.
Workout #2
10 Deadlifts 115#/83#
10 Power Cleans
10 Front Squats
10 Burpees
3 times.
Or.
Workout #3
21-15-9
Pull Ups
Push Ups
Squats
Choose 2 to do for time. Post times.
Coaching Tips: Scale load and movements to match your current fitness level. There's a little bit here for everyone's weekly training schedule, so pick 2 workouts and go. Make sure for workout #3 that you perform those body weight movements through their full range of motion.
The video on the main site made me cry! I was showing it to my mom and then the shot of Paul hugging Teshina popped up… and man I lost it! My mom was very impressed!! 🙂 You guys are awesome!!!!
I know what you mean Amelia. I get the same reaction whenever I see that too!
Pablo how befitting that you were surrounded by caution tape in that photo because there was some F’ing Elite Fitness in Progress!
That is an awesome collection of snipits of what the weekend was made of…great performances by great athletes. Shots of Amelia, Briley, Newman and, of course, Teshina were displays of grit, tenacity and, of course, pride. Way to go you guys!
5:15am
Justin #1 21:37 Rx/#3 5:26 Rx
Jon R. #2 17:03 Rx/#3 6:57 Rx
Dawn #1 22:50/#2 8:42
Paul #1 20:06 Rx/#2 8:26 Rx
Workout #2 is the first qualifying workout for the Affiliate Cup Team. All who have signed up must complete this workout and have a coach witness your performance.
9:00am
Chad #2 11:33 Rx/#3 3:49 Rx
Valerie #2 12:29/#36:08
Maria #2 10:20/ #3 6:47
Sara L. #2 12:32/ #3 6:47
David L. #2 8:46 Rx/#3 6:40 Rx
Rene #2 12:45/ #3 6:56
Bill #1 21:58 Rx/#2 11:52 Rx
Dano #2 9:02 Rx/ #3 7:44 Rx
Jeff D. #2 12:38 Rx/#3 7:32 7:32 Rx
Dana #1 29:40/-
Roselynn #1 24:00/PR 1000m Row 3:38
Jennifer #1 28:33/ #3 7:41
10:00am
Tina #1-23:56Rx/#2-15:26Rx
Monica #2-10:25/#36:19Rx
Scott #2-7:09Rx/#3-6:24(mod.)
Rebecca #2-9:14Rx/#3-5:36Rx
Mike H. #1-26:25Rx/28:35
Traci #2-11:07/#3-8:17Rx
Teshina #2-6:58Rx/#1-26:51Rx
Don #2-7:01Rx/#3-3:20Rx
Berenice #1-28:08/#3-11:55
12:00pm
Briley #1-22:14Rx/#3-7:28Rx
Jonathan #2-13:50/#3-8:00
Katie #1-29:19/#3-9:06
Mallory #1-28:00/#2—
Liza #2-16:35/#3-11:47(mod.)
Matt #2-6:03Rx/#1-19:04Rx
Yvette #2-9:34Rx/#1-23:53
Laurie #1-26:45Rx/#2-13:03
Dear Mr. Cfec,
I am looking to start getting in better shape and I came across your web site. I am trying to decide on either starting Crossfit or purchasing a Wii Fit. Which would you recommend for someone who’s not looking to become the next UFC champ but rather just to improve my fitness to the point I can bowl with a little more “oomph” (spelling?)?
Thank you,
Larry
5pm
Dean #3-9:33Rx/#2-7:37(1R)
Jarodd #2-10:23Rx/#3-6:33Rx
Deanna #1-27:10/#3-7:57
Dano II #1-21:56Rx/#3-5:30Rx
David M. #2-8:01Rx/#3-4:09Rx
Sara O.#2-13:31/#3-13:14Rx
Joe #1-28:05/#3-10:29
Michelle St.J. #1-22:22Rx
Heather #3-10:15/#2-16:40
Julia #2-10:28Rx/#3-6:15Rx
Robert #2-6:40/#3-3:22Rx
Chrissy #2-10:23(2r)/#3-7:04Rx
Donna #1-23:10
Ed A. #2-6:53Rx/#3-4:37Rx
6pm
David K. #2-10:15Rx/#3-6:02Rx
Tyler #1-22:17Rx/#3-7:08Rx
Kristi #2-13:19/#3-9:29
Joe #2-6:35Rx/#3-10:02(mod)
Mike #1-21:15Rx/#3-5:49Rx
Jessica #2-18:04/#3-11:32
Greg #2-13:20Rx/#1-23:49Rx
Christine #2-14:08/#3-13:32
Larry,
Use the contact us portion of the web site and e-mail me directly with questions like this….Oh I almost forgot it was April Fool’s Day.
Good post.Never knew this, thank you for letting me know.
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