100 Sit Ups
Then.
3 Rounds
200m Run
15 Wall Ball 20# @ 10'/16# @ 8'
10 Burpees
Then.
3 Rounds
250m Row
20 KB Swings 53#/35#
15 Goblet Squats
Then.
100 Sit Ups
Post 4 different times.
Congratulations to CFEC coach Jon B. and Amelia on their recent engagement. Couldn't have happened to a nicer couple.
Also, congratulations to all CFEC athletes who PR'd last month. Constantly leading to bigger and better things. Way to GO!
Yeah!!!! Good move, Jonny-Boy!
What the hell?!? Jon said he was saving himself for me!
Congrats anyway! You guys rule!
Love is in the air…that’s the smell. Ha! Congratulations!!
5:15am
Rose 3:49 Rx/9:54 Rx/11:43 Rx/4:48 Rx
Shelly 3:30 Rx/9:40/11:38/3:51 Rx
Dustin V. 3:43 Rx/5:58 Rx/9:04 Rx/4:49 Rx
Billy 3:43 Rx/6:43 Rx/9:47 Rx/4:36 Rx
8am
Baron 5:10Rx/7:54Rx/10:04/4:29Rx
Julie 3:42Rx/8:41Rx/9:54Rx/3:58Rx
Chris A. 3:19/7:07/9:38/3:48Rx All
David L. 4:27/9:13/11:05/5:29Rx All
Tina R. 3:52Rx/9:50Rx/11:55/4:37Rx
Michelle 3:10/8:24/11:50/2:58Rx All
9:00am
Traci 3:30/9:38/9:48/4:21 Rx all
Audrey 3:50/8:46/11:02/3:58 Rx all
Justin B. 4:34/8:39/12:40/5:36 Rx all
Sabrina 3:35/8:52/10:12/3:23 Rx all
Tiffany 3:14/7:56/11:03/3:31 Rx all
Monica 2:48/6:33/9:06/3:03 Rx all
10:15am
Ed M. 2:53/8:56/10:25/3:16Rx All
Amy 4:31/8:28/10:54/4:32Rx All
Tina F. 3:23/8:20/9:50/3:29Rx All
Congratulation You 2!!!
In honor of your engagement, I have done a special Bi’s and Tri’s workout, followed by a smoker, 25 minute eliptical ride!!!
yes, I feel disgusted with myself!
Daaaang! That rock is bigger than JB’s OHS!
5PM
Ja’rodd 2:58 Rx/8:43 Rx/12:21/3:20 Rx
Bill 2:49/8:04/8:20/3:04 Rx all
Yvette 3:11/8:33/8:39/3:00 Rx all
Sara 2:34/9:16/9:46/2:30 Rx all
Alex 2:48/7:13/8:22/2:56 Rx all
Roselynn 2:40/8:37/8:50/2:34 Rx all
Matt 4:03/9:27/12:23/4:20 Rx all
Dustin S. 3:30/7:38/12:32/3:22 Rx all
Chris T. 3:20/8:08/10:23/3:14 Rx all
Kristi 4:07/9:49/9:42/5:02 Rx all
Tyler 4:00/9:46/11:47/4:54 Rx all
Eric 3:46/12:28/13:27/3:49 Rx all
Lenny 2:54/6:05/11:47 Rx 3
Sonya 3:15 Rx/9:55/10:22 Rx/3:10 Rx
Jeff M. 3:28/6:33/11:06/3:46 Rx all
Kim 3:36/10:12/10:52/3:57 Rx all
Sloane 2:49/7:10/8:08/2:40 Rx all
6pm
Pete 3:58Rx/10:25/11:54/4:42Rx
Nathan 3:45Rx/9:13/10:54/4:31Rx
Steve-O 3:01Rx/6:04Rx/11:30Rx/3:23Rx
Oh no another Bachelorette party 😀
Mallory 4:52Rx/11:26Rx/12:32Rx/4:40Rx