In Honor of CFEC's Ever Gleeful Trainer Julia Cruz Fallica's Birthday

3 Rounds for time of:

10 Power Clean and Jerk (115#/75#)

21 Burpees

12 Barbell Bent Over Rows ( Same Bar )

9 Thrusters ( Same Bar )

1 Clapping Pull Up

Post time to comments.

Coaching Tips: The barbell bent over row is a relative new exercise to some of you, so the key to this movement is to "set the back" muscles before pulling the bar to the belly button.  Lower the bar to the floor in the same "set back" muscle position. Do not get soft in the back moving the bar. The clapping pull up should be performed just like any other pull up only with a bigger kip to leave you airborne enough to let go of the bar to quickly clap your hands together and re-grip the bar on the way down.  Oh… how does this honor Julia?  Post your answers to comments if you can figure it out.


I remember her first day in the gym, after our first conversation, I knew we were meant for each other. Happy Birthday Julia, we ALL love you!

Thank you to everyone that attended Sunday's Free Class.  What a great turn out, and impressive work by all.  Cheryl, Stephanie, Claudia, Dustin, and Lexi, it was great to meet you, we hope to see you back again soon.  Ed (and your beautiful girls), Tony, Robert, Noelle, and Daniel, thank you for inviting your friends and letting them in on our Sunday morning fun.