Run 2 Miles
3 rounds of:
250m Row
20 Burpees
Then.
50 Squat Cleans 95#/63#
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The workout starts with a 2 mile run and as soon as you return, do 3 rounds of the row/burpee couplet. After a short rest, complete the 50 squat cleans as quickly as possible. Speed is what we're trying to work on with this movement and the load required. Get as many reps in as possible without putting the bar down. Keep saying to yourself, "touch and go," "touch and go."
REMINDER: The Padre game this Saturday is at 1:10 p.m. tickets for the game are almost all gone. Please, if you plan on joining the rest of us at CFEC, let Paul know ASAP. Tickets will be distributed on Thursday and Friday. It's going to be a great time at the ball park. The Padres are making a run for the divisional championship as well as the pennant, so come join us to support their effort with the CFEC family. All tickets are FREE, thanks to long time CFEC client/friend Richard Anderson.
Amelia and I are down for 2 tickets if they’re still available
I already got you guys down for 2 tickets, Jon.
5:15am
Rose 35:55 Rx/6:00 Mod.
Mary Ellen 36:41/5:47 Mod.
Scotty 26:48 Rx/11:06 Rx
Newman 19:02 Rx/6:08 Rx
Paul 23:37 Rx/6:48 Rx
8am
Walt 33:16Rx/9:43Rx
Dustin 26:59/8:10?
Dawn 29:55/15:01
9am
Teshina 25:10Rx/5:39Rx
Audrey 32:02Rx/6:48 1/2 reps
Pete 31:50Rx/6:20 1/2 reps
Dano 26:25Rx/10:24Rx
David L. 31:46Rx/10:33Rx
Robert 22:37Rx/5:46Rx
10am
Tina 30:24Rx/–
Chad 25:41Rx/11:11Rx
Josh 23:45Rx/7:30Rx
Delia 35:55Rx/8:25 mod.
Briley 27:21Rx/6:49Rx
Rebecca 26:09Rx/7:32Rx
Sloane 24:50Rx/9:31Rx
Yvette 29:11Rx/6:51Rx
Brandon 25:54Rx/12:57Rx
Kristi 33:03Rx/7:50 mod.
Tyler 31:02Rx/16:18Rx
12pm
Carissa 32:02Rx/13:09Rx
Kelly 29:51Rx/4:19(mod)
Ed 25:42Rx/8:10Rx
Tony A. 24:19Rx/7:33Rx
5pm
Lisa 27:20Rx/5:48Rx
Mike 22:57Rx/11:14Rx
Sheldon 30:56Rx/13:30
JoJo 21:01Rx/4:27Rx
John R. 25:41Rx/9:25Rx
Sonya 34:42/16:57
David K. 26:17Rx/12:32Rx
Roselynn 26:53/12:20
Alex 27:00/10:18Rx
Joey 23:37Rx/7:26Rx
Holly 28:47Rx/9:58Rx
Anniken 25:06Rx/11:02Rx
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