ATTENTION ALL MEMBERS: Channel 6 News will be at CFEC live on Friday at 6:00 am to do a feature on our facility. I need as many of you and your friends and family to get to bed early Thursday night and show up refreshed for a 6:00 am workout while the news team is around to do a feature. We have the opportunity to display the wonderful family we are a part of to the rest of San Diego. Please, help us out with a big, enthusiastic crowd this Friday.
Level 1
5 Power Cleans 95#/63#
5 Front Squats
10 Box Jumps 24"/20"
5 times.
Rest.
50,100, 150,100, 50
Unbroken Jump Rope Ladder
Post times.
Level II
5 Power Cleans 155#/103#
5 Front squats
10 Kneeling Box Jumps 24"/20"
5 times.
Rest.
5,10,15,20,25,30,25,20,15,10,5
Unbroken Double Under Ladder
Post times.
Coaching Tips: Scale load and movement to match your current fitness level. In this workout, you do 5 power cleans and then go right into front squats. Do your box jumps and go right back at it for 5 rounds. For the jump rope ladder, you cannot have any misses. If you are on 100 and you miss at 79, you must start all over again. If it calls for 50, you must stop at 50 before you move on to the 100's.
Oooooh! That guy’s hot!!! Can I get his number?
5:30am
L1
Chrissy 9:21 Rx/22:00 Rx
Liza 11:52 Rx/5:02 Rx
Phil “The Thrill” 8:45/7:49 Rx
LII
Paul 15:32 Rx/5:14 Rx
9:00am
L1
Jennifer O. 9:47/5:32 Rx
Tiffany 16:13/10:18
Jason 11:14 Rx/4:38Rx
Valerie 8:32/6:53 Rx
Greg 15:02 Rx/6:27 Rx
Tina 6:53 Rx/3:56 Rx
Claire 13:42 Rx/5:35 Rx
L II
Diana 13:21 Rx
Teshina 15:40 Rx/4:33 Rx
Jeff A. 20:11 Rx/5:31
“The Thrill”? Nice! I had some nicknames in high school but I think I like “The Thrill” a lot better!
Tina – 6:53 and 3:56? Rx!?! Dang! I’m glad I wasn’t trying to race you today!
Just warning you guys you may not recognize me tomorrow morning. Since Channel 6 is going to be there I am going to get up early enough to do two things I never do prior to the 5:30am class:
1. Brush my teeth
2. Put on deodorant
10am
L1
Rebecca 6:39Rx/5:31(1/2JR,1/2DUs)
Traci 8:53Rx/16:30(DUs)
Michelle Z. 7:48Rx/3:31Rx
Jennifer R. 10:03Rx/13:25
12pm
L1
James 11:31Rx/5:41Rx
Ed A. 7:52Rx/5:30Rx
Carrie 8:34Rx/2,873 jump ropes!!
Francisco 9:42Rx/14:36Rx
Karen 9:05/7:31Rx
Brandon 9:46Rx/17:30
Yvette 11:20 (5 rounds: 10 deadlifts (83#) 15 GHD sit-ups, 10 box jumps)
Double under ladder: 13:18Rx
Sure Julia, That’s typical. Go for the guy with the “HUGE” overhead squat. Odd, It’s always the skinny guys that have those “HUGE” OHSs.
Hey Thrill, I’m at such as crossroads because as much as I’d like to see you with combed hair and deodorant on, I’m also tempted to stay home and see what you look like on TV with 10 extra pounds on!!
Would that put you at “Grace” weight 135lbs?
Hey that’s right! I want to see what I look like with 10 extra pounds. Maybe I’ll stay home to watch it too!
5pm
Dean (4 rounds, 8 powercleans, 8 front squats, 8 box jumps) 10:38Rx/7:45Rx
L1
Bill 7:14Rx/4:39Rx
Jeri 9:16
Sonya 10:57Rx/4:46Rx
Nick 8:24Rx/7:20Rx
Chris 6:11Rx/6:00Rx
L2
David M. 16:46Rx/25 DU’s
Holly 15:40Rx/5:18Rx
Robert 18:33Rx/8:16Rx
6pm
L1
David K. 18:31Rx(kneeling BJ)/8:53Rx(DU’s)
Dianne 13:37Rx/16:00
Catherine 14:18/6:49Rx
Berenice 13:43/6:11Rx
Yeah Chrissy!!! You did it!! I was feeling so bad for you today, I knew you could do it girl!!
Newman, it’s not the fact that he has a HUGE overhead squat…have you seen the CAR that guy drives???
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