Happy Veteran’s Day!

 

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!

 

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

*Scale load and reps according to fitness level

“Daniel”

50 Pull Ups

400M Run

21 Thrusters 95/63#

800M Run

21 Thrusters

400M Run

50 Pull Ups

Post time.

 

Level 2

“Lumberjack 20″

20 Deadlifts 275/185#

400M Run

20 KB Swings 70/53#

400M Run

20 Overhead Squats 115/75#

400M Run

20 Burpees

400M Run

20 CTB Pull Ups

400M Run

20 Box Jumps 24/20”

400M Run

20 DB Squat Cleans 45/35#

400M Run

Post time.

 

Barbell Club

Bench Press 1,1,1,1,1,1,1

*See protocol for establishing 1RM

+

EMOM for 15 Min: 1 Power Clean + 1 High Hang Squat Clean + 1 Front Squat

+

Pull Up/Dip Complex*

Post loads.