Reminder: The last class to be held on Monday, May 31, Memorial Day, is the noon class.  Please, take some time out of your day to give thanks to those who served in our armed forces and paid the ultimate price for this great nation's freedom.

Do a KB Complex ladder with a KB 100m sprint after each round.

KB Complex is:

KB Burpee   53#/35#


KB Swing

Post time.


5 Handstand Push Ups

10 Pistols  5 right/5 left

3 times.

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  The KB complex ladder goes like this: With KB on the ground, grab the handles securely, drop into a push up position with your hands on the KB handles. Lower yourself down until your chest taps your hands on the handles. Jump to your feet with your hand still on the KB handles. From that position, you're ready to do a SDLHP. As soon as you lower the KB between your legs, you're ready to do a KB swing. That's one rep. Now you take the KB with you on your 100m run. When you get back, you do 2 reps of the KB complex and then run another 100m with the KB. Come back and do 3 reps of the KB complex and so on… until you've done 10 reps and the run. It's important that you pay close attention to your body position during the KB burpee, as the KB is very unstable in the push up position of the burpee movement. Use extra caution. 

Beautiful, high-flying Kristi Burtis can be seen at the new Blue Horizons show at Sea World San Diego beginning May 29th.  And, of course, she can be seen here at CFEC, how lucky are we!