It’s a very sad day when all of is at CFEC have to say goodbye to two very awesome US Military servicemen, Brian and Eric.  They spent the year away from home to help train others and made CFEC their home gym while out here.  We are surely going to miss you guys.  Thank you for your service.  God bless.

 

Partner Workout
In teams of two, complete the following:
200m Partner Overhead Walking Lunges  45#/35#
* Done together and switching whenever desired.
+
21 – 15 – 9
DB Squat Cleans  35#/25#
Pull Ups
P1 Does 21 DB SC
P2 Rest
P2 Does 21 DB SC
P1 Rest
P1 Does 21 Pull Ups….
+
25 Partner Deadlifts  275#/205#
* 2 Partners on the same bar.
25 Synchronized Burpees
+
2000m Row
* Switch every 250m
Post time.

 

Optional Workout
#1
3 Rounds
15 Strict Press  75#/55#
15 Push Press
15 Push Jerks
15 Box Jumps  20″
15 Calorie Row
50 Double Unders
Post time.

 

#2
5 Rounds
400m Run
15 Back Squats  95#/65#
15 Floor Press
15 GHD Sit Ups
Post time.