Level 1
EMOM for 10 Minutes
5 Deadlifts @ 70%1RM *Unbroken
+
15 Minute Time Cap
25 Calorie Row
25 Pull Ups
25 Power Snatches 75/55#
25 Pendlay Rows
25 Calorie Row
Post load and time.
Level 2
EMOM for 10 Minutes
2 Cleans (Touch and Go) *AHAP
*If it doesn’t say “power” it is a full squat
+
AMRAP in 15 Minutes
10 Alternating Front Rack Lunges 95/65#
10 Pendlay Rows
10 Alternating Front Rack Lunges
10 Power Cleans
Post load and total rounds plus reps.
CF Old School
1 Mile Run
50 “Body Blasters”
*1 Burpee + 1 Pull Up + 1 Knees to Elbow
Post time.
5:15
L1
Carissa 155#/14:31
Amadi 210#/10:52 Rx 65#
Carolyn 11:35
Erika 145#/14:20
Barbara 160#/12:22 Rx
Elizabeth 105#/14:49
Tyler H. 135#/11:00 Rx 95#
Jeff A. 185#/10:24 Rx
Rob -/12:11 Rx
Paul 205#/9:01 Rx
CF OS
Rob 31:41 Rx
8:00
L1
Tim S. 205#/10:39 Rx
Claudia 160#/12:33 Rx
Milly 185#/9:25 Rx
Tina 135#/10:48 Rx
Andria 105#/11:46 Rx
Andi 115#/11:41 Rx
April 125#/12:51
Courtney 65#/12:23
Bobby 185#/4 Cals.
Vince 290#/11:25 Rx
9:00
L1
Linda 135#/12:55 Rx
Katelyn 65#/13:06 Rx
Ed M. 205#/10:10 Rx
Anthony F. 115#/13:37 Rx
Jill 65#/13:35
12pm
L1
Anthony 275#/ 8:45 Rx
Diane 195#/ 9:36 Rx
Ira 320#/ 9:19 Rx
Sam 195#/ 9:26 Rx
Lindsey -/ 10:23 Rx
L2
Aileen 120#/200 Rx
CFOS
Christina 22:56 Rx
4:00
L1
Warren 275#/9:53 Rx
Rich G. 115#/14:06
Mark 215#/13:49 Rx
Jean 165#/12:58 Rx
Cami 135#/11:35 Rx
Pat 185#/11:44 Rx
L2
Lina 110#/6+29
Chris B. 195#/4+36 Rx
Tim R. 165#/2+14 Rx
5:00
L1
Tommy 205#/11:44 Rx
Chris B. 8:49Rx
Morgen 85#/12:42
Summer 85#/14:38
Rachel 95#/18 cals
Ronnie 145#/24 cals
Dave 295#/8:05Rx
Jeria 115#/17 cals
Willie 135#/11:20
Rob H 155#/13:48
Tiffany 110#/12:07Rx
L2
Jimmy 245#/4 + 3 Rx
Ira 245#/3 + 26 Rx
Sean 225#/6 + 17 Rx
Claudia 100#/4 + 26 Rx
Milly 95#/4 + 31 Rx
CFOS
Cathy 20:19Rx
6pm
Jeremiah 135#/14:32
Reid 175#/11:55
Alberto 255#/8:16Rx
Clara 105#/13:14
Chez 75#/14:31
Tristan 145#/12:20Rx
Jackie 95#/12:29
Joe V 305#/12:48Rx 95#
L2
Brent 215#/5+4Rx
Sloane 115#/6+5Rx
Gary 175#/5+19Rx
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