" LEG DAY "
With 2 person teams, one person rows for calories while the other person runs 400m. Upon one member returning from the run, teammates switch exercises. Repeat for 3 rounds. At the end of the 3 rounds, take the total calories rowed, as this number will be your team's total reps for the following exercises:
KB Swings (53#/35#)
Lunge Steps
Goblet Squats (53#/35#)
Vertical Jump in Inches
One person works at a time doing the exercises.
Post rep count and time to comments.
Athletes in action. The 10:00 a.m. class putting in some sweat for the WOD. It was not an easy workout, but everyone showed great perseverance to get through it. 2 steps forward…NO steps back.
5:30am
Ed/Steve 156/15:53 Rx
Don/Keenan 157/18:39 Rx
Teshina/Paul 185/19:26 Rx
Rose/Cid 106/14:57 Rx (2 Rds.)
8:00am
Walt/Jason 191/25:22 Rx
Pete/David 193/24:40
Roselynn Rx/Liza 165/20:52
Tony/Paul 179/28:07
9am
Newman/Chad 202/27:15 RX
Dusty/Dano 226/33:10 RX
Hilda/Lisa 165/21:43 RX
10am
Michelle/Tina 136/17:55 RX
Julie/Laurie 114/20:46 RX
Tony/Frank 180/23:35 RX
Jake RX/Piper 168/24:30
Lisa RX/Taylor 149/19:42
Let’s all get behind the fundraiser for Border Patrol Agent Rosas on Saturday by participating in CFEC’s workout ” Fight Gone Bad.” It will be held during all scheduled group classes on Saturday. It will give the community a chance to show how we all reach out to those who need it. Call all your friends and family members to come help out in any way. They don’t have to workout. They can help set up, count reps or cheer loudly. Please, help remember this fallen hero by participating in one form or another. Thank you.
I saw this quote just now by H.H. Williams and was reminded of a woman Paul saw running at 5:30 AM this morning, and who was still out there going around the block as the 8:00 WOD began.
Furious activity is no substitute for understanding!
– H. H. Williams
Viva CrossFit!
Hey guys I’ll be in town this weekend and plan on hitting up the early session saturday. I’m ready for a “Fight Gone Bad” I’m sore as can be right now but through the pain of all our armed forces and law enforcement officers we are a free country. I’ll be there to duke it out and give one more rep for the officer upstairs.
P.S.
And to beat Paul and Newman of course.
5:00pm
Jennifer Rx/Ken 140/18:59
Jarodd Rx/Bill 189/32:32
Miry/Sara 160/29:56
Thanks Kraig, that’ll be great having you here.
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