MERRY CHRISTMAS!
CFEC wishes all of our members and their families a warm, wonderful Merry Christmas. We will be closed Christmas Day and will be back to regularly scheduled Classes Sunday.
" 12 Days of Christmas "
1 200m Run
2 Pistols
3 Toes to Bar (Comp. Muscle Ups)
4 Box Jumps 30"/24"
5 Commando Pull Ups
6 DB Walking Lunges 35#/25#
7 Man on Fire Burpees
8 KB Swings 53#/35# (Comp. 70#/53#)
9 KB Goblet Squats 53#/35# (Comp. 70#/53#)
10 Decline Push Ups 16"/12"
11 Ring Dips
12 HSPU
Post time.
Coaching Tips: This workout is done just like the famous Christmas song, so if you have a hard time remembering what exercise to do next, just sing the song. For example, you'll do 1 200m run; 2 pistols and 1 200m run; 3 toes to bar,2 pistols and 1 200m run…until you've completed all 12 days. Pistols are one legged squats. Commando pull ups are done with a baseball bat grip on the pull up bar and pull your head above the bar on one side of your hands. Man on fire burpees are regular burpees only with a body roll thrown in. Decline push ups are push ups with elevated feet.
Ho
5:15am
Dasher 52:50
Donner 59:51
Prancer 41:05Rxcomp
Vixen 53:31comp
Rudolph 42:07Rxcomp
Santa 56:50
Sleepy 47:05comp
8am
Lisa 53:00 10 days comp.
Shelly 67:14
Liza 60:53 11days+hspu
Sara 67:12
Justin D. 53:47Rx
Tyler 56:50
Kristi 56:50
Mallory 67:33
9am
Dano 56:24
Tina R. 68:29
Tina F. 54:20
Michelle 48:15
Jon 55:14
Amelia 56:30
Jessica 89:22Rx
Mike DNF
Jake 46:45Rx
Claire 61:55
Sabrina 56:34
Yvette 52:30
Brandon 47:42
Amy 58:27
Phil 45:31Rx
Lyndsey 46:22
Melissa 44:35
I still don’t know why I have to get the gay name??? Not that there’s anything wrong with that.
Dave,
It’s a well known fact that Prancer was Santa’s favorite Reindeer. Rudolph had a lot of emotional issues that was very draining on Santa, so he felt obligated to write a song about him. Prancer was a dedicated reindeer for Santa and his cause.
10:15am
Sam Sam 61:07 10 days
Julia 48:34Rx
Steve-O 58:19Rx Comp.
Traci 54:18
Robert 56:05 comp.
Tonya 56:049 comp
Suzy 54:32
HuHmmm…
Tony A. 56:04.9 Comp Real M/U’s
Roberta 56:05 Comp Bar M/U’s
Tonya assisted pistols…
Robert Real Pistols…
12pm
Joey 55:02Rx Comp.
Sloane 49:47
Alex 50:21
Kim 60:34
Roberta did pistols with a band. Tonya left a sweat river everywhere. Steve-O had cute socks. They all talked alotta shit. I beat em all. Brown girls rule. Just sayin’.
Don’t forget about me…
10:15a
David K 57:02 Rx
That hurt to read that santa this whole time i thought i was your favorite and prancer was the gay brother we didnt invite to public places
Roberta did pistols with a band. Tonya left a sweat river everywhere. Steve-O had cute socks. They all talked alotta shit. I beat em all. Brown girls rule. Just sayin’.
Julia did toes to bar! and girl push ups! Come to think of it, I think she did Girl Stink Bug Push Ups! You know the type where the knees is on the floor and the BUTT appears to be extremely pointed to the air? Oh wait never mind, that was just natural body positioning…
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