HAPPY BIRTHDAY EMILY BAKER AND LIZA FERRARO! CROSSFIT GIRLS THAT RULE!
25 Burpees
30 Med Ball Cleans 20#/16#
30 Overhead Lunge Steps 75#/53#
30 Push Press
30 Barbell Roll Outs
30 Ab Mat Sit Ups
30 Power Snatch
30 Double Unders
30 Thrusters
30 Med Ball Cleans
25 Burpees
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. There is no rhyme or reason to the rep counts and the girls' bithdays, it's just a chipper. We're just going to take it easy on the hands for another day or two. The bar's weight stays the same throughout the workout. Stay in one place for the lunge steps, as it's going to be warm again today. So, we'll stay inside. Roll outs are done from your knees to full opening of the shoulders at extension.
Happy Birthday Ladies.
Emily- You are a very gifted athlete and it has been a joy watching your progres this past year. I’m excited to see where you’re going to be next year. Have a great day.
Liza- It has been an absolute pleasure having you as part of our family. I couldn’t be prouder seeing your growth as a CrossFitter. Your energy is so positive, I wish you could bottle it and sell it like you do your clothing line. Have a wonderful day.
5:15am
Joe E. 40:00
Emily 14:25 Rx
Liza 14:24 Rx
Chrissy 42:18 Rx
Jen B. 46:51
Paul 25:58 Rx
Emmy Pie and Liza Lou, you gals are a couple of RAD ASS CFEC chicks! If I happen to randomly think of CrossFit East County while sitting at the bus stop your two faces automatically pop up. You gals are amazing representatives of what our family’s all about. Even if you’re both a little young and naive.
HAPPY BIRTHDAY LADIES!.
9:00am
Lisa 33:02 Rx
Hayden 34:16
Amelia 27:41 Rx
Delia 23:13 Rx
Tina 34:03 Rx
Teshina 23:30 Rx
Monica 32:45 Rx
Justin B. 36:54 Rx
Kraig 28:23 Rx
Dano 34:08 Rx
Yvette 32:33 Rx
Brandon 38:29 Rx
Dusty 34:00 Rx
Toni 39:44 Rx
10am
Traci 33:23
Rebecca 30:20Rx
Carissa 40:09Rx
Jason 34:06Rx
Alex 38:32
12pm
Ed 24:57Rx
Sonya 52:22
Lenny DNF
Jeff D. 42:20Rx
Joey 23:22Rx
Andrea 40:48
5pm
JoJo 18:50Rx
Tyler 35:31Rx
Sara 41:20Rx
Jennifer C. 44:41
Jim D. 28:15Rx
Jon B. 25:31Rx
Tony A. 22:27Rx
Claudia 48:52Rx
Sloane 35:36Rx
Robert 23:57Rx
6pm
Justin D. 22:03Rx
Drew 31:18
Sheldon 31:48
Thank you Paul and Dave and all the CFEC family that has facebooked me and texted me all day today. You really are my second family and I love each of you very much. Way to go today Emily…you are one SBX. xo u Liza 😀
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