Conditioning
3 Rounds
30 KB Swings 53#/35#
25 KB Goblet Squats
20 KB Sit Ups
+
10-20-30-40-50
Unbroken Double Unders
+
50 Box Jumps 24"/20"
Post times.
Strength
Snatch Balance 3,3,3,3
10 Bularian Split Squats x 3 each leg
2:00 Minute Ring Plank Holds
Post loads and Rx or not.
ANNOUNCEMENT: We will be running an abbreviated class schedule this weekend, because most of our staff will be up in Carson, CA. cheering CFEC athlete Diana Towne at the CrossFit Games. There will not be class Friday morning at 5:15 or at 12 Noon. Saturday will only have 9:00 a.m. Sunday will only have 10:00 a.m. We will return to regularly scheduled classes on Monday, August 1.
Coach Teshina going over the finer details of a fast, powerful clean with Lindsay. She PR'd her next attempt after getting this valuable coaching tip.
5:15am
Conditioning
Rose 16:26 Rx/5:43/4:10 Rx
Monica 11:29 Rx/3:26 Rx/2:15 Rx
Grace 12:34/8:00/2:53
Aimee 14:30/7:59/3:37
Lisa 10:14 Rx/3:21 Rx/1:51 Rx
Bill 13:04 Rx/7:43 Rx/3:40 Rx
Trry 14:03/7:02/4:21 Rx
Awesome work out this Morning!!!
8am
Cond.
Michelle Z. 14:28Rx/5:58/3:46Rx
Kelly 15:22/du. work/3:20Rx
Claire 17:32Rx/-/4:00Rx
Str.
Tiffany 73#/20#/4min
9am
Conditioning:
Tina 12:54Rx/6:40Rx/2:30Rx
Pamela 15:36/9:15/2:30
Roselynn 12:08Rx/108cal 10min airdyne
Stephanie 14:06Rx/10:46/3:05Rx
Danielle 10:56/8:09/3:30
Chad 15:58Rx/12:20Rx/3:11Rx
Amy 15:01Rx/10:16/3:03Rx
James 11:45Rx
Julia 11:34Rx/3:25Rx/1:56Rx
Strength:
Tina R. 48#/20#/accumulated 4min
Lisa 93#/25#/Rx
Strength:
Julia 73#/25#/-
10:15am
Conditioning
Traci 11:56/12:28(40’s)/3:01 Rx
Anni 9:45 Rx/3:35 Rx/1:59 Rx
Baron 10:59/7:02(30’s)/3:23 Rx
5pm
Conditioning:
Sara 12:27Rx/9:50Rx/3:14Rx
Brent 19:38Rx/10:47/3:00Rx
Jim D. 24:00mod/2:56Rx/3:05Rx
Emanuel 17:50/7:45/4:06Rx
Yvette 10:37/2:14Rx/2:57Rx
BRandon 19:50Rx/5:34Rx/2:20
Matt 13:20Rx/4:27Rx/2:06Rx
Alex 10:35Rx/2:00Rx/2:00Rx
Kat 15:40Rx/9:50/3:13Rx
Sabrina 17:07Rx/8:00/4:00Rx
Mike 14:09Rx/3:15Rx/2;10Rx
Sonya 23:06Rx/8:00/5:41Rx
Hunter 9:25/5:10/2:35
Dustin S. 16:09Rx/3:49Rx/2:03Rx
Holden 8:41/5:12/2:42
Eric 25:48Rx/9:00/4:00Rx
Scotty 11:05Rx/5:40Rx/2:48Rx
Briley 9:50Rx/2:13Rx/1:44Rx
Jarodd 14:30mod
Jessica 12:08/11:44Rx/4:37Rx
Conditioning
Sloan 11:51Rx/2:17/2:08Rx
Kim 13:48Rx/2:17Rx/2:30Rx
Gary 13:36/5:30/2:12Rx
Jon B 13:36Rx/-/2:34Rx
Steve-O 10:39Rx/5:16Rx/2:02Rx
Scott 14:03Rx/4:30/3:08Rx
Strength
Phil 95#/20#/R
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