Happy Birthday Tyler Burtis!
Tag Team:
P1: 40 KB Swings 35#/26#
P2: Ring Plank Holds
Switch
P1: 40 Goblet Squats
P2: Ring Plank Holds
Switch
P1: 40 KB Clean and Jerk
P2: Ring Plank Holds
Switch.
10 Burpee penalty for knees touching ground before KB reps are done.
Then.
Tag Team:
400 Sit Ups
Post time and burpees,if applicable,and sit up time.
Coaching Tips: Scale load and movements to match your current fitness level. This workout is meant to be categorized as a recovery or active recovery workout. The pace should not be break-neck speed, but rather maintainable for each team mate to complete the ring plank holds without putting a knee on the ground. The average time for completing the KB exercises should be between a minute and 1:30. Keep your abs tight for the ring plank holds. This will keep your lower back from feeling any strain.
Happy B Day Tyler!
Happy Birthday Tyler. I’m happy you decided to become a member of our family. Your humor and attitude are a very special addition at CFEC. We all hope you have a great day.
5:15am
Joshua/Jack 22:10 +10/17:52 Rx
Dawn/ Charlotte 16:44+0/17:01 Rx
Briley/Monica 12:45 Rx+0/11:39 Rx
Justin/Steve-O 20:39 Rx 53#+40/10:43 Rx
Newman/Scott 20:27 Rx 53#+40/12:05 Rx
Bobby/Paul 23:49+40/14:39
8:00am
Kristi/Tyler 8:40 Rx +0/5:40 Rx
Chrissy/Sabrina 19:24 Rx+0/15:32 Rx
9:00am
Teshina/Dusty 33:35 Rx+40/18:27 Rx
Robert Rx/Dano Rx/Steve H.
22:31 +20/21:26 Rx (600)
Tina/Claire 22:45 Rx+10/13:35 Rx
Sloane/Maria 15:30+10/16:55 Rx
Happy birthday Tyler! I’m not going to make it in to the gym today so in your honor I’m going to do a birthday workout here at work: I taped 40 reams of paper to my body and I’m doing 40 burpees every 40 minutes. I thought my coworkers might get in my way but so far everyone is giving me plenty of room! They must see the intensity on my face!
10:00am
Josh/Kevin 21:46Rx+20/15:50Rx
Pete/Chad Rx 24:04+20/16:17Rx
Brandon/Dario 25:09Rx+30/15:20Rx
Yvette/Michelle Z. 19:15Rx+10/12:20Rx
12pm
Roselynn/Liza 23:45+20/14:29Rx
Aimee/Lisa/Jarodd 22:49Rx+20/18:43Rx
Jake/Vince 21:50Rx+20/13:26Rx
Mike M./Jonz 18:57Rx+10/11:40Rx
Thank you everyone! Especially Paul, who created CFEC which has truly changed my life!
Way to go Ja’rodd. I know those girls held their planks for how ever long it took you to do the KB shit. Why the 20 burpees dude?
Tony A./George/Ed 20:02/Rx +30/11:27Rx
Sara/Susan 26:24/Rx +20/12:30Rx
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