4 Person Team Workout
3 Rounds of 1 Minute Max Rep Efforts, With 1 Minute Rest Between Rounds.
Overhead Squats 95#/63#
Power Clean and Jerks 135#/93#
10am Free Class
Goblet Squats 53#/35#
DB Push Press 35#/25#
Coaching Tips: Scale load and movement to match your current fitness level. This workout will begin with team member 1 starting at the 1st exercise and completing as many reps as possible in one minute. When that one minute is up, #1 will move to the next exercise and #2 will start on the 1st exercise. At the end of minute 2, #1 will move to the 3rd, #2 will move to the 2nd and #3 will start on #1. At the end of the 3rd minute, #1 will move to the 4th, #2 will move to the 3rd, #3 will move to the 2nd and #4 will begin the first exercise. At the end of the 4th minute, #1 will move to the 5th exercise (Cal Row), #2 will move to the 4th, #3 will move to the 3rd, #4 will move to the 2nd. After the 5th minute, #1 rests while the rest of the teammates work, then on the 7th minute, #1 starts the 1st exercise again and #2 is resting, etc… Continue in this manner until all rounds have been completed in this fashion.
Thank you for the great turnout for our Grand Opening yesterday. Good food and "Fran Fun" was had by all, or at least all who came dressed to play. Thank you to Dave Castro, CrossFit HQ Director of Training, Ryan Williams, Forged Clothing VP of Design, and Tim Chan from CrossFit SoCal for stopping by to check out our new facility and celebrating with us.
Bill/Phil/Justin D. 564Rx
Lisa Rx/Tina/Sara/Carrie 650
Kelly/Ally/Michelle Z./Traci/CJ 1034
Randall Rx/Dustin/Ryan/Lenny 879
Paul, as I watched the reaction of our guests from other CrossFit venues Saturday, I was very proud of you and the many contributors that made our new gym such a special facility. We have always known that CFEC is special and unique. Now the word will spread. I would like to challenge all members to introduce someone new to our gym before year end. I really think we should share some of our “special” with others and begin to increase our member rolls.
Job well done everyone.
I actually still can not quite think that I could often be one of those studying the important guidelines found on your web site. My family and I are really thankful for the generosity and for presenting me the advantage to pursue this chosen career path. Many thanks for the important information I got from your web site.