" Christine"

3 Rounds for Time

500M Row

12 BW Deadlifts

21 Box jumps (M-24", W-20")



4 rounds for time

15 Thrusters (M-95#, W-65#)

15 Hang Power Cleans (Same weight as above)

15 Wall Ball (M-20#, W-16#)

100, 200, 300, 400 Jump Rope

Post times to comments

Here is a great article for all of you CFEC women to read…pay special attention to the last paragraph, it validates why you continue to work hard and consistently improve your fitness level.

Weight-training found to lead to fat loss in women

Aerobic exercise (such as brisk walking and swimming) has long been recommended as part of a ‘healthy’ lifestyle, particularly with regard to heart and ‘cardiovascular’ health and weight control. However, in recent times there has been a little more focus on the role of ‘resistance’ exercise (such as weight-training) as a means to improve health, wellbeing and weight. With this in mind, I was interested to a read a study published this month in the American Journal of Clinical Nutrition which assessed the effects of weight training in a group of overweight women [1].

Read full article below…..