Workout: Thursday 01/11/2018

Reminder:  We are closed this weekend, as CrossFit HQ is holding its L1 cert at CFEC all weekend.  We will be substituting our Saturday classes with a kickball tournament at Hillside Rec Center at 8:30 a.m.  Come join in on the fun.


Level 1

Back Squat  3,3,3,3,3
4 Rounds
200m Run
7 Power Clean and Jerks  135#/95#
3 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Squats
Post load and time.
* That’s 28 reps of C&J’s and 12 rounds of “Cindy” for the whole workout.


Level 2

Deadlift  2,2,2,2,2
Overhead Squat  3,3,3,3,3
8 Sets
10 Calories on Assault
20 Calorie Row
Rest 2:00 between sets.
Post loads and average time for all 8 sets.


CrossFit Old School

800m Run
3 Rounds
20 Med Ball Cleans 20#/14#
15 Pull Ups
10 Burpees
800m Run
Post time.

By |2018-01-11T04:38:11+00:00January 11th, 2018|Uncategorized|


  1. Paul January 11, 2018 at 2:49 pm - Reply

    James 205#/26:27 Rx
    Gabriel 75#/27:50
    Erica 80#/41:17 Mod.
    Tyler H. 175#/24:39
    Rob 175#/33:37
    Rose 115#/26:01 3 Rds.
    Diana 205#/25:07 Rx
    Paul 225#/24:33 Rx

  2. Paul January 11, 2018 at 5:38 pm - Reply

    Tim S. 205#/36:05 Rx
    Stroup 235#/19:24 3 Rds.
    Tiffany 105#/12:17 2 Rds.
    Lauren 165#/24:53 Rx
    Sonya 85#/22:27 2 Rds.

  3. Paul January 11, 2018 at 5:59 pm - Reply

    L 2
    Alex 245#/-/2:11 Rx
    CF O S
    Felica 24:02 Rx
    Scotty 22:21 Rx
    Tina 24:17 Rx

  4. Paul January 11, 2018 at 9:07 pm - Reply

    Tina H. 145#/35:10 Rx
    Nicole 135#/31:28 3rnds
    Brian 235#/32:26 Rx
    Sam 205#/26:52 Rx
    Steve-O 275#/22:32 Rx
    Darin 165#/34:07

  5. Paul January 12, 2018 at 1:41 am - Reply

    Delilah 125#/36:24
    Dylan 275#/19:56 3 rnds
    Jimmy 225#/31:05Rx
    Sarai 75#/38:35
    Clarissa 85#/38:57
    Jake 365#/175#/ 1:55 Rx
    Jeff W 335#/155# / 1:22
    Trapp 335#/165#/ 1:48 Rx
    Ira 455#/245# /1:36 Rx

  6. Paul January 12, 2018 at 2:22 am - Reply

    Mark 215#/26:24
    Severen 185#/30:09 Rx
    Tyler B. 165#/29:28 Rx
    Jean 205#/36:19 Rx
    Moses 215#/43:05
    Dave M. 305#/20:09 Rx
    Dubya 275# PR/28:43 Rx
    Chris B. 365#/22:35 Rx
    Morgen 110#/15:02
    Barbara 185#/90# PR/1:22 Rx
    CF O S
    Cami 34:43 Rx
    Noah 27:44 RX
    Jeria 26:42 Rx
    Linda 25:32 Rx

  7. Paul January 12, 2018 at 3:10 am - Reply

    Dave O. 105#/26:52
    Cameron 26:34 Rx
    Joe V. 235#/24:16 Rx
    Sloane 175#/24:23 Rx
    Gary 195#/26:53 Rx
    Anrea P. 15#/25:58
    Clara 130#/25:58
    Marisa 165#/23:45 Rx
    CF O S
    Carrie 26:53 Rx

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