3 Rounds for Time
400m Run
20 Right Arm DB Overhead Lunge Steps 35#/25#
20 Left Arm DB Overhead Lunge Steps 35#/25#
15 Ring Dips
15 Pull-Ups
5 HSPU
Post times to comments.
THANK YOU!
Thank you to all of the LEO that came to participate in the "Fight Gone Bad" workout today. We had officers from La Mesa, San Diego and the Sheriff's Department. We are thankful and proud to already have several of you as part of our CFEC family; Chad, Ed, Vince, Hilda, Anniken, and Dan, YOU ROCK! We would be honored to have all of you (Dave, Katy, Caesar, Colt, Jason, and Scott) join our family. It was inspiring watching all of you work hard and encourage each other. You have our deepest thanks and respect for all that your job entails and all that you do.
GYMNASTICS SKILLS INSTRUCTION
We are trying something new this weekend. On Saturday after the the
Olympic Lifting Class we will be having a FREE Gymnastics Skills
Instruction. This "open gym" will focus solely on body weight only
movements. Your coaches will choose 4 gymnastics exercises, for
example: pull-ups (dead-hang, kipping, butterfly), handstands,
handstand push-ups, muscle-ups, L-sits, dips, rope climbs, etc… You
will spend 20 minutes at each "station", then rotate until you have
completed each exercise. If these are skills that you are lacking or
would like to work on, please join us from 12pm to 1:30pm this Saturday
06/13/09. All current CFEC members are welcome.
Paul, that was a great workout. I appreciate all that you do and have done for me. I’m pleased of the turn out and for the new comers to try such an intense workout as their first sip of the Kool Aid. Even though it was more than a sip, more like a chug! Good job everyone.
Big Dan, thank YOU. That was an awesome display of determination and courage you put on during the workout. I can’t wait to see the video footage from that workout. Your a good man and an awesome athlete, Dan. You are livivg testament that the program works for those willing to do the work. Keep up the great work.
5:30am
Julia “Michael” 29:39
Liza 29:27
Delia 30:00
Monica 25:20
Lisa 27:12
Deborah dnf (time)
Jack dnf (time)
Don 15:18rx
Robert 27:05
Phil 31:46
Ed 23:50
Paul 17:48rx
9am
Tiffany 29:17rx
Janie 32:45
Teshina 28:20
Michelle Z. 27:22
Kim 31:25
Dana 31:01
Piper 29:48
Peter “still haven’t finished”
Pete 28:35
George 22:06rx
Scott 24:44rx
Dave 30:47
Burger 28:50
Dan 31:15
Doug 32:16
Chad 30:25
10am
Tina 24:02
Frank 28:21rx
Traci 24:09
Hilda 29:33
Michelle St. J. 26:05
Yvette 23:46
Mike 24:20
5pm
Sonya 36:17
Kimee 34:03
Susan 27:56
Sarah 29:02
Andy 25:58
Tyler 27:40
Jim 25:04
Rebecca 24:54
6pm
Pam 23:35
Julie 20:34
Melinda 24:06
David 25:01
Julia, who is Andy? Is there some one with that name I haven’t met yet? Or did you mean Vande? You know that cute girl with the brown hair that’s gonna kick your butt for calling her Andy.
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