Reminder:  Tonight at 6:00 p.m. CFEC is having its 2nd Annual Lululemon Trunk Sale. Come check out all the season's newest merchandise in the famous designer's active and workout wear.

Overhead Squat - Heavy Single


30 Bent Over Row  ( L1 95#/63#, LII 135#/93#)

30 Front Squats

400m Run

30 Burpees

30 Front Squats

30 Bent Over Row

Post load and time.

Coaching Tips:  Scale load and movement to match your current fitness level.  Warm up properly prior to any attempts at a max load. Work on keeping a tight and rigid mid line throughout the OH squat. Strive to keep your torso and arms as one unit from the waist up as you complete the movement. The bent over row is to be completed when the bar touches the floor and is pulled to the abdominals, where it must touch the abs. The arms must reach full extension as the bar hits the floor. Keep your back in full extension throughout the movement. Keep the elbows high during the front squats.

Beauty and the Beast.  Great form on display by Susan doing feet to hands in the rings. Young Joey struggling with the last rep in his set of deadlifts. Trust me, Joey and I had a long talk after this workout. Right, Joey?

Whooo Hoooo!  Rebecca got her 1st Muscle-Up!  Then her 2nd.  Congratulations Rebecca!