For Time

Run 800 M

20 One arm dumbbell snatches, alternate arm (Men 45#, Women, 25#)

20 DB Squat Clean (same weight as above)

100 Sit-ups

20 DB Squat Clean

20 One arm dumbbell snatches, alternate arm

800 M Run

Cfec_workouts_088

Diana, one of CFEC’s top performers, finishing off 20 reps of the deadlift during Saturday morning class.  Notice the sweat stains on the ground by her feet. Her hard work and dedication allow her to be at the top of most benchmark workouts. For example, a 3:57 "Grace."