Thank you to Richard and Susan Andersen for generously hosting our CFEC Christmas part last night!  A wonderful time was had by all.

Option A – This workout is for the dessert table crowd:

1 Mile Run

9 Overhead Squats 135#/93#

9 Weighted Push Ups 45#/25#

9 Squat Cleans 135#/93#

15 Overhead Squats 115#/78#

15 Weighted Push Ups 25#/15#

15 Squat Cleans 115#/78#

21 Overhead Squats 95#/63#

21 Push Ups

21 Squat Cleans 95#/63#

1 Mile Run

Option B

1 Mile Run

21-15-9

Overhead Squats 95#/63#

Push Ups

Squat Cleans 95#/63#

1 Mile Run

Post option and times to comments.

10am FREE Class

5 Rounds for total reps, with 1 minute at each exercise and a 1 minute rest after each round.  The clock does not stop, rotate to the next exercise at the top of each minute.

Push Ups

Split Squat Jumps

Wall Ball 20#/16#

Pull Ups

Post total reps for all rounds for each exercise to comments.

Some party photos…  If any of you have some good ones please e-mail them to me at [email protected]