Run 2 Miles

3 rounds of:

250m Row

20 Burpees


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.