Announcements:

This Sunday November 16th, we will be holding our first PRIMER Class at 10am.  This class will be designed to help with preparation for various movements, range of motion, injury prevention, mobilization, energy restoration, and rejuvenating the body (PRIMER).  Free for all CFEC members!

Pull Up Clinic: Thursday, November 20th @ 6pm.  Sign Up sheet is at the front desk.

Saturday, November 22nd at 3pm come join us at Skate San Diego in El Cajon!  Bring the whole family…we are doing a disco theme, so come dressed in your best disco attire and join us for an afternoon of fun!

 

Level 1

Partner Workout

Can complete in any order and partition as desired:

1 Mile Run

100 Burpee Broad Jumps 6/4′

100 Med Ball Cleans 20/14#

100 Skater Plyos (R+L=1)

100 DB Push Press 35/25#

*Partners can work at the same time

Post time.

 

Level 2

Teams of 3

50 Calorie Row

40 Toes to Bar

30 Hang Power Cleans 135/93#

20 Push Press

10 Muscle Ups

*Must complete in order and done as a relay.  Cannot move on to the next exercise unless the person ahead of you is finished.  Once last person completes the entire sequence then move immediately to the following:

+

9 Reps Low Sled Push (Partner sits on sled; only one person can push at a time)

+

800M Barbell Carry (all 3 team members perform together) 135/95#

Post time.

 

Barbell Club

Deadlift 1,1,1,1,1,1,1

+

Press 1,1,1,1,1,1,1

*See protocol for establishing 1RM

+

Pull Up/Dip Complex* (weighted)

Post loads.

 

CF Old School

5 Rounds

50 Double Unders

15 Power Snatches 75/53#

Post time.