Conditioning
2k Row
+
3 Rounds
12 DB Squat Cleans 35#/25#
12 Toes to Bar
12 Split Squat Jump
12 Push Ups
+
3 Sets
AMRAP in 2 Minutes
Burpee Pull Ups
Rest 2 minutes.
Post times and reps.
Strength
2 Push Press EMOM for 5 Minutes (Heavy)
+
AMRAP Push Press @ 135#/93#
+
Barbell Good Morning 3 X 10
+
Bulgarian Split Squat 3 X 10 each leg
Post loads and reps.
ATTENTION: Today and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE. It's the perfect way to introduce those that you know and love to CrossFit.
We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming. We will go over specific needs, guidelines, price and programming. If that sounds like something you are interested in, we encourage you to attend.
5:15am
Conditioning
Grace 11:32/13:01/10
Shelly 11:34/14:31/11.7
Berenice 11:13/17:03/9.7
Laurie 9:37/13:39/19
Deborah 11:54/13:22/6
Francisco 8:01/15:08/9 Rx
Shawn 7:38/8:59 Rx/14.7 Rx
Strength
Jack 145#/11 Rx/55#/20#
Monica 93#/5 Rx/63#/25#
Newman 165#/15 Rx/95#/35#
8am
Conditioning
Teshina 8:44/10:21/15.3Rx
Walt 7:45/13:10/11.3Rx All
Chad 8:15/11:37/11Rx All
Dano 7:32/12:57/11.3Rx All
Michaela 9:36/13:56/11.3
Strength
David K. 145#/10/85#/25#
9am
Conditioning
Joey 8:12/10:55/–
Sara 8:54/14:20/10Rx All
Audrey 9:35/15:28/9.3Rx All
Pamela 9:16/13:42/11.3
Tina 8:44/11:27/12Rx All
Brandon 8:57/15:44/12.3Rx All
Julia 9:28/9:47/17Rx All
10:15am
Conditioning:
Briley 8:48/9:45/15.6Rx all
Jeff 8:41/11:15/12Rx all
Michelle 9:17/13:35
Ken 8:55/16:57Rx
Strength:
Amy 83#/15@63#/53#/20#
Phil 115#/12@95#/75#/30#
James 155#/14/–/–
James 95# good mornings
12pm
Conditioning
Dano J. 9:05/10:49/14Rx All
5pm
Conditioning
Jonathan 7:13/13:26/11Rx All
Jesse 8:29/-/-
Sean 8:32/8:12/18Rx All
Dustin 7:42/13:22/13Rx All
Jen 10:31/13:50/7.7
Kat 8:12/-/-
Sloane 8:48/10:13/12.3Rx All
Yvette 9:47 1 mile run/11:07/12.3Rx
Bill 7:30/12:15/13.7Rx All
Strength
Joe O. 185#/12/45#/20#Rx All
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