REMINDER: There will be NO 6:00 a.m., 8:30 a.m., or 11:00 a.m. classes Saturday, May 8th. All other scheduled classes are at their regularly scheduled time slots. CFEC staff and athletes will be competing in the Southwest Regional Qualifiers for the 2010 CrossFit Games this weekend at UC Irvine. There will be live streaming of the weekend's competition at crossfit.com.
Good luck to Teshina, Briley, Amelia, Rebecca, Emily, Don, Matt, JoJo and Newman. These fine athletes will be representing CFEC at the Regional Qualifiers this weekend. There is going to be stiff competition from Northern California, Arizona, Hawaii and Southern California. We all wish you guys and gals the very best of luck.
12 Power Snatch 75#/53#
12 Overhead Squats
12 Wall Ball 20#/16#
12 Pull Ups
12 Box Jumps 24"/20"
4 times.
Then.
50 Jump Squats 45#/33#
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The workout is a traditional CF workout. Lots of work, different exercises that you'll move through 4 times. Go as fast as possible with little rest and you'll reach a new level of fitness when your done. The squat jumps are full depth squats with a 6" jump off the ground at full extension. When you land, absorb the impact through soft hips and knees.
5:15am
Kevin from Sac. 20:52 Rx/2:05 Rx
Charlotte 22:08 3 Rds/ 4:32
Jeff D. 24:09 Rx/2:25 Rx
Julia 20:22 Rx/-
Dawn 22:43/3:17 Rx
Rose 31:25 Rx/3:55 Rx
Mary Ellen 26:26/2:55 Rx
Jack 32:10/-
Monica 22:38 Rx/2:33 Rx
8:00am
Walt 23:26/2:30Rx
Tyler 23:26Rx/3:32Rx
9:00am
Scott 29:00Rx (135# 1st round)/–
Anniken 18:20Rx/3:03Rx
Sabrina 21:14/2:32Rx
Jeff A. 19:23Rx/2:05Rx
Valerie 19:22/2:18
Laurie 27:04Rx/3:47Rx
Claire 26:01/3:24-100 sit-ups
George 21:20/–
Donna 26:04/–
David L. 23:49Rx/–
Sara L. 23:08/2:11
10:00am
Holly 16:19Rx/1:54Rx
Traci 25:40/2:05
Michelle Z. 18:59/2:42Rx
Robert 16:17Rx/1:51Rx
12:00pm
Ed 16:16Rx/2:14Rx
Brad 19:57Rx/2:20Rx
Ja’Rodd 19:33Rx/–
Miry 26:16/3:02(25)
Pamela 22:30/3:02
Thanks ladies, great class
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