3 Rounds

15 Hang Cleans  95#/63#

15 Sit up to Ball Slam  20#/12#

15 KB Swings  53#/35#

2 Sandbag Gasser  35#/25#

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Bars, Balls, Kettlebells and Sandbags…what better way to mix things up.  Hang cleans start from off the floor and caught in a full squat.  You must stand up before lowering the bar to start your next rep.  The sit up to ball slam is much like the plate sit up to squat, except you slam the ball down as you squat.  The sandbag gasser is well…you know. 3..2..1..GO!

Introducing CFEC's newest family member, Duke.  For the next few months, be a little careful where you step. He's not very tall. Stop by and say "HI" to him.
THANKSGIVING DAY RACE INFO:I picked up everyone's race packets including shirts and numbers.  We have a total of 39 team members comprised of CFEC members and their families.  Please come to the gym today (Wednesday) to pick up your packet.  I will be there from 5:30am until 11:30am.  The race packets will be there all day.  For those of you that can't make it to the gym, I will bring those packets to Petco with me on race day.  I will be at Petco Park at 7am to meet Richard Anderson who has once again generously offered to open up the main gate for CFEC.  If anyone wants to carpool and caravan down to Petco Park, please meet Paul at the gym at 6:45am.  We will be meeting inside the main gate entrance before the race.  Please be there no later than 7:45am, earlier is always better, as parking may be an issue.  The race starts at 8:15am and we want to be sure we all start together and finish together.  We will then head back inside the park to visit, nibble, drink and check out the ball field before heading off to our separate family functions.  ALSO, THIS IS A FUND RAISER FOR THE SAN DIEGO FOOD BANK, PLEASE REMEMBER TO BRING YOUR NONPERISHABLE CANNED GOODS WITH YOU ON RACE DAY.If you have any questions, please post them to comments or e-mail me – [email protected]

RACE LOCATION: PETCO PARK EAST, 13th & Imperial, Downtown San Diego
DIRECTIONS: Downtown San Diego to either  6th or 14th Avenue, Turn South onto  6th or 14th, to Imperial Ave, Turn Right onto Imperial. Follow the Event Parking Signs into the various ACE Parking lots on Imperial 
(NOTE: access south on 6th to Tony Gwynn Drive will be closed at 6:45am)

PARKING ON THURSDAY, NOVEMBER 26  for Run for the Hungry Participants: 
NOTE  the parking lots near the Event start that will have FREE PARKING ;
please note FREE Parking is LIMITED, ARRIVE EARLY.
Also there are several paid parking lots around the event site.

D1 & D2, Ace lot # 1042  ACE Parking  (South side of Imperial near Park)

Ace lot # 1128  ACE Parking  (South side of Imperial @ 13th)

PLEASE note ONLY these 2 lots are Complimentary Parking;
all other downtown parking lots are PAID parking.
Arrive early, CARPOOL when ever possible.

The San Diego Police will close the streets along the course  around  6:45 am.
Event Registration closes at  7:00 for 10K, 7:45am  for 5K .

Please note there are over 4000 participants all heading to the same place,
allow for additional time for driving and parking.