Announcements:

This Sunday November 16th, we will be holding our first PRIMER Class at 10am.  This class will be designed to help with preparation for various movements, range of motion, injury prevention, mobilization, energy restoration, and rejuvenating the body (PRIMER).  Free for all CFEC members!

Pull Up Clinic: Thursday, November 20th @ 6pm.  Sign Up sheet is at the front desk.

Saturday, November 22nd at 3pm come join us at Skate San Diego in El Cajon!  Bring the whole family…we are doing a disco theme, so come dressed in your best disco attire and join us for an afternoon of fun!

 

 

Level 1

EMOM for 10 Min

3 Squat Clean and Jerks 115/73#

+

Tabata :20/:10 x 8 (Max Reps)

Proper Push Ups

Ball Slams 25/20#

Hollow Rock

Rest 1 min between exercises

Post Rx or not, and one total number of reps.

 

Level 2

2 Rounds

AMRAP in 3 Min

250M Row

Max Reps Pull Ups on Odysseus Bar

Rest 1 Min

AMRAP in 3 Min

200M Run

Max Reps Wall Ball 30/20#@10′

Rest 1 Min

AMRAP in 3 Min

10 Calories Airdyne

Max Reps Rope Climbs

Rest 1 Min

Post one total number of reps.

 

Barbell Club

Back Squat 1,1,1,1,1,1,1

*See protocol for establishing 1RM

+

EMOM for 15 Min: 1 Squat Clean off the blocks @ mid thigh

Post loads.