Workout: Thursday 12/01/2011

Level I
3 Rounds
400m Run
10 DB Thrusters  35#/25#
10 Clapping Push Ups
10 DB Deadlifts
10 Wall Jumps  (12″ above standing reach)
10 DB Squat Jumps
Post time.
Level II
3 Rounds
250m Row
5 Squat Snatch  115#/73#
5 Muscle Ups  (W-3)
+
50 Squat Cleans  115#/73#
Post times.
Strength
Back Squat  1,1,1,1
Hang Power Clean  1,1,1,1
Post loads.

Notice:  CFEC’s annual Christmas Party will be a little different this year than in years past.  We will have a pot luck gathering after the only class, 9:00a.m., on Christmas Eve.  So, you can get your workout in and stay for some good eats.  Please, mark your calendar for December 24th.

Also, CFEC’s Beginner’s Class will start on Monday December 5th at 5:00 p.m.  Please, be on time, because there will be a lot of material to cover.  These classes will run for the next 2 weeks.  Check the class schedule for more details.

 

By |2011-11-30T19:24:18+00:00November 30th, 2011|Daily Workout|

10 Comments

  1. Paul December 1, 2011 at 6:52 am - Reply

    5:15am
    LI
    Diana 15:23 (no Clapping P/U’s)
    Shelly 21:58
    Monica 17:58 Rx
    Grace 20:53
    Adam 18:28 Rx
    Ronnie 14:06 25#
    Francisco 17:37 Rx
    LII
    Alex 14:18 6 M/U on Trainer/7:03 Rx
    Julia -/7:20 Rx
    Paul 19:36 Rx/7:23 Rx

  2. Paul December 1, 2011 at 10:08 am - Reply

    8:00am
    LI
    Dusty 14:47 Rx
    Dano 16:45 Rx
    Erin 19:45
    Dawn 27:03
    Gabriela 22:59 Rx
    Robert S. 21:39 Rx
    LII
    Chad 23:35 Rx/8:46 Rx
    Justin B. 14:34 Rx/12:00 Rx

    9:00am
    LI
    Lisa 19:22
    Amanda 23:15
    Kendra 25:48
    Gene 19:50 Rx
    Vince 24:49 Rx
    Tina 19:20
    Audrey 21:27 Rx
    Michelle 21:52 Rx
    LII
    Scotty 9:59 Rx/-
    Tina -/8:52 Rx
    Strength
    Traci 120#/93#

  3. Lisa December 1, 2011 at 11:05 am - Reply

    10am
    Level I
    Erik 27:08
    Kortney 27:01
    Roselynn 23:00Rx

    Level II
    Conditioning
    Tiffany 17:26Rx/7:04 (25)
    Dustin 16:46Rx/10:21Rx

  4. Lisa December 1, 2011 at 12:39 pm - Reply

    Level I
    Vic 13:08Rx
    Daniel 19:11

  5. em baker December 1, 2011 at 4:07 pm - Reply

    Looks like im bowing down to the overhead squater king haha…

  6. Teshina DeBoer December 1, 2011 at 7:23 pm - Reply

    5pm
    L1
    Corey 17:38Rx
    Sonya 22:22
    Stephan 18:58Rx
    L2
    Anniken 13:22Rx/7:44Rx
    JoJo 7:19 (hang squat snatches)

    6pm
    L1 Christian 17:21Rx
    L2
    Mike 12:58Rx/10:00Rx
    Briley 12:06Rx
    Steve-O 18:48Rx/7:16Rx
    Justin D. 8:55Rx/6:40Rx

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