Level 1
Deadlift 5 X 3
Level II
Deadlift – Heavy Single
Then.
400m Run
5 Thrusters 95#/63#
10 Burpees
15 Pull Ups
30 Unbroken Double Unders
3 times.
LII load 135#/93# on thrusters.
Post load and time.
Coaching Tips: Scale load and movements to match your current fitness level. Level 1 rep and load scheme is geared towards more efficiency in the deadlift without maxing out in load. L II is going for a 1RM for the day. Pay attention to the details while performing the deadlifts. Letting your mind wander off the task at hand can prove hazardous to your health. We'll finish off the workout with a short lung burner.
REMINDER: CFEC's ribbon cutting ceremony is this Wednesday November 10, at 4:30 p.m. All are welcome to attend.
Hi all,
I posted this yesterday and did not get much response. Please post your interest to comments or we may remain closed for Thanksgiving Day. I think this is a great way to start the holiday and would like to share it with as much of our CFEC family as possible.
Inquiring minds would like to know… Thanksgiving is fast approaching. The past two years CFEC has participated in the Run For the Hungry 5k in downtown San Diego. For those two years we were fortunate to have Richard Andersen open up Petco Park for us before and after the event. This will not be the case this year, as he has moved to Edmonton, Canada. (We miss you Richard!) This being the case, I have discussed an alternative with Paul and would like your input. I would like to begin a new tradition in our new facility. The idea is to have our own food drive and workout here at the gym Thanksgiving morning, tentatively 8:30am-10:30am, either open gym style or team workout, but definitely benefiting those less fortunate than us by bringing in canned goods and non-perishable food items, as well as paying forward our own gluttony of the day by beginning it right and with our CFEC extended family. This will be open to all of our CFEC members and their families. Please post to comments your thoughts, interests, and suggestions for venues for the donations. Thank you for your thoughtful thoughts, lisab.
Hi Lisa, I’m in with the workout in the morning and sharing food. Cool idea. I don’t think the guy sitting on El Cajon and 70th is up for your paleo egg muffins though, so I’ll trade you for some Keebler’s you can put in the box?
Cruz is in. Fallica is in. Cruz Fallica is in, too.
5″15am
L1
Eric 235#/10:00 1 rd.
Rose 165#/22:07
Chrissy 135#/22:26
Emily 185#/15:29 Rx
LII
Scotty 350#/13:19 Rx
JoJo275#/11:54 Rx
Newman 370#/11:06 Rx
Steve-O 365# PR/15:41 Rx
Paul 370#/13:27 Rx
8am
L1
Shawn 235#/15:23
Dano 185#/20:25Rx
Mallory 105#/25:52
L2
Chad 320#PR/20:02Rx
Rebecca Bench 5×3 100#/21:02Rx
9am
L1
Tina 135#/19:55
Sabrina 155#
Yvette 175#/18:39Rx
Brandon 215#/17:35Rx
Michelle Z. 155#/18:55
Dawn 145#/20:46
Monica 175#/14:53Rx
10:15am
L1
Tiffany 155#/18:02Rx
Alex 175#/22:04Rx
Roselynn 175#/19:30Rx
Amy 165#/23:32
Jarodd 365#/18:58
Sloane 185#/20:12
L2
Briley 275#PR/15:59Rx
Teshina 285#/14:54Rx
Lisa 235#/18:20Rx
David K. 275#/21:14Rx
Anniken 255#/17:51Rx
Robert 365#/14:21Rx
Joey 325#/19:33
SBX is in!
12pm
L1
Jake 235#/18:19
Mark 265#PR/27:53
L2
Justin D. 365#PR/17:03Rx
Jojo and wife are in lol
Lisa, I am in for Turkey Day 🙂
5pm
L1
Tyler 275#/19:35Rx
Kristi 135#/21:12
Sara 155#/25:42
Dano J. 225#/17:29
Jessica 160#/23:07Rx
Audrey 115#/21:35
Joe 215#/29:01
Bill 365#/L2 21:50
Tony A. 405#/L2 21:53Rx
6pm
L1
Phil 240#/31:58
Kim 115#/23:41
We are in for Thanksgiving!
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