Level 1
50 Goblet Squats 53#/35#
50 Sit Ups
50 Wall Ball 20#/14#
50 Calorie Row
50 Box Jumps 20″
50 Pull Ups
50 Ball Slams 25#/20#
50 Overhead Walking Lunges 45#/25#
Post time.
Level 2
With an 8 minute time cap, perform the following:
30 HSPU’s
30 Pistols
+
With a 6 minute time cap, perform the following:
400m Waiter Walk 2 @ 45#/2 @ 25#
+
With a 6 minute time cap, perform the following:
75 Calories on Airdyne
Post Rx or not for each.
Barbell Club
Front Squat 2,2,2,2,2
+
Press 2,2,2,2,2
Post loads.
REMINDER: We will not be holding and classes this Saturday, September 13, to allow for the EMPOWER, all women competition, full access to our gym. Come and support some of Southern California’s fittest women compete at our amazing facility. CFEC will have a few members participating in the competition, so make it a point to attend. There will be plenty of vendors, food and good fun for all. We will resume our regular schedule the following Saturday, September 20.
5:15
L1
Cathy 33:03
Dawn 26:56 Rx
Emily 21:42 Rx
Carrie M. 35:35 Rx
Gin 30:00
Carolyn 34:41
Jonas 27:40
Tim R. 42:05
Stroup 33:38 Rx
Rob M. 38:44 Rx
Peter 29:42 Rx
Josh C. 31:25
Monica 30:10 Rx
Terry 22:27 Rx
Paul 25:05 Rx
BB C
Ray 185#/175#
8am
L1
Ruby 33:06Rx
Wyeth 30:41 1/2
Emily O. 32:22
Josh 32:15
Walt 29:57Rx
L2
Milly 17/200M/56
Mike Mc. Rx/ good effort //Rx
James W. Rx/ good effort /Rx
9am
L1
Alex 33:17
Tina 28:07Rx
Marlette 33:23
Steven 30:00 mod
Julia T. 33:38Rx
Danielle 21:15Rx
Alanna 43:45
Erika 29:30Rx
April 38:38
Brian K. 24:32Rx
Lindsey 37:07Rx
Kenny 22:52Rx
BBC Mike Mc. 225#/115#
10am
L2 Steve-O Rx/300M/Rx
12PM
L1
Alex D. 22:57
Felica 24:59 30 reps
Susan 46:58RX
Adrienne 23:30
Candace 28:12
Deborah 45:46
Court 32:02RX
Brian T. 31:19RX
Ed A. 26:51 MOD
Briley 23:07RX
4pm
L1
Paul S. 40:55
Kevin C. 54:01
Monica G. 37:40 Rx
Pat 33:02 Rx
Bryan B. 35:00 MOD
BBC
Danielle P. 195#/ 105#
Bear 335#/ 205# (215×1 PR).
Mike R. 205#/ 135#
L2
Chris B. Rx/ 350m/ Rx
Chad Rx/ 205m/ Rx
Heather R. Rx/ 200m/ Rx
5pm
L1
Jeria 39:28
Robert 32:15Rx
Dylan 34:22Rx
Baron 20:00 mod
Tsu 35:12
Jimmy 31:58Rx
Dax 29:58
Wendi 20:00 mod
Chris F. 31:32Rx
Steve-O 22:47Rx 30#
Sonya 49:30Rx
L2
Anthony Rx/200M/Rx
Aaron T. Rx/300M/Rx
Jake Rx/250M/68
Newman Rx/Rx/Rx
BBC
Brian 225#/165#
Tiffany 118#PR/–
Chad 185#/105#
Ira 275#/115#
Chris B. 245#/165#
Heather R. 188#PR/–
6pm
L1
Aaron T. 28:42 Rx
Rick 40:00
Milly 24:46
Ashlea 30:49
Jess 36:44
Jessica K. 36:58 Rx
Riva 40:00
Shelly 52:27
Chase 39:43
Andrea 27:18 Rx 16#
Jennifer 39:33
L2
Sloane Rx/ 150m/ 57
Joey Rx (50/50)/ 200m/ 52
Nik Rx/ Rx/ Rx
Brent Rx/ 250m/ Rx
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