200 Double Unders
50 KB Swings 53#/35#
25 Sandbag Burpee Cleans 60#/40#
25 Ring Dips
50 Overhead Walking Lunges 45#/25#
25 GHD Sit Ups
25 Overhead Squats 95#/65#
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. The double unders are to be completed first before any of the exercises can begin. Once they are completed, work your way down the list of exercises. Sandbag burpee cleans are chest to sandbag into a full squat clean. One hand must touch the floor behind you in the GHD sit up to be ruled as RX'd.
Welcome Kevin Reilly, the newest member of CFEC's Muscle-Up Club. Awesome job, Kevin!
that was waaay too easy! Welcome to muscle-up workouts now buddy! congrats
Let’s go! 30 for time Riley!
Way to go Kevin. The table is set for greater possibilities you can reach for. The muscle up is out of the way now. Your coaches are proud of you.
5:30am
Michelle Z. 36:32
Deborah 30:00 finished sit ups
Rebecca 39:38 Rx
Jeff A. 27:19
Jack 30:00 finished dips
Phil 26:30 finished lunges
Newman 23:16 LD
Liza 29:54 200 double unders
Paul 23:38 RX
8:00am
Jon B. 25:54 Rx
Amelia 29:46
Monica 34:08 Rx
Berenice 35:18
Jennifer O. 40:24
Kim 27:32
9:00am
Jessica DNF
Julie 31:20
Ed M. 34:26
Tina 29:25
Francisco 33:35
Brandon D. 31:16
Valerie 36:26
Sonya 45:10
Kevin 51:20
Michelle S.J. 36:12
Yvette 34:06
B.G. 40:30
10:00am
Teshina 23:00 Rx
Luke 31:24
Lisa 24:48
Suzie 29:10
Scott 30:07 Rx
Anniken 35:18 Rx
Brad 43:46 Rx
12pm
Traci 31:42
Karen 33:13
Briley 32:58
Holly 33:47Rx
Roselynn 29:04
Jason 28:34Rx
Hey guys! Sorry I haven’t been on here much. I usually try and look at the workouts when I can catch some free time. I’ll be back around in 3 weeks. I can’t wait to get back in the box and pound out some WOD’s.
5pm
Jake C. 38:30
Keith 39:10
Susan 32:40
Miry 40:50
Al 35:14
David M. 22:55 *GHD
Dano 29:15 *dips
Ed A. 30:15 *GHD
Jake K. 27:51 *D/Us
Jim D. 28:32
Dana 30:16
Chris 27:35 *D/Us
Sandy 32:35
Jarodd 31:51 *dips
Hey Kraig, glad to hear from you, bro. Can’t wait to see you back in here working out with us again. I hope you’re enjoying your time up there. See you soon.
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