HAPPY THANKSGIVING!  From all of the staff at CFEC, we are very thankful for the fitness bond that we share every day with you, our fitness family.  Thank you for being there with us.


Team Workout
In teams of 4, complete the following in relay style.  After the first person on your team finishes the first exercise, the second person on the team starts on the first exercise.  This goes on for the third person on the team and the fourth, as well, until all people on the team have completed the appropriate rounds designated.

3 Rounds
15 /10 Calories on Assault Bike
12 Box Jumps  20″
12 Alternating DB Snatches  50#/35#
8 Burpees
1 Mile Run  (8 Laps around the building)
* Teammate with the baton must run and hand it off to the next teammate, who then must run.  All people on the team must run the mile.
3 Rounds
250m/200m Row
20 Russian KB Swings  53#/35#
15 Goblet Squats
20 Bench Jumps  R+L=1
3 Rounds
30 Double Unders / 20 Squats
15 Med Ball Sit Ups  Right Side   10#
15 Med Ball Sit Ups  Left Side
50 Mt. Climbers
Post names and years as member at CFEC.